# Samak Curd Rice

> This cooling and light dish features barnyard millet gently simmered with fresh yogurt for a wholesome meal. It is a perfect choice to support your energy levels during Navratri fasting [2, 4].

- Category: Lunch
- Diet: Vegetarian
- Time: 32 min · Serves 2 · Easy
- Per serving: 211 kcal · 8 g protein · 20 g carbs · 11 g fat
- Tags: Calcium, Gluten Free, Navratri Friendly
- Published: 2026-10-16
- Source: https://idyora.com/recipes/samak-curd-rice

## Ingredients

### For the Millet
- ½ cup Samak Rice
- ½ cup water

### For the Curd Base
- 1¼ cup fresh yogurt, whisked
- ¼ cup milk
- ½ tsp rock salt

### For the Tempering
- ½ tbsp ghee
- ½ tsp cumin seeds
- 1 small green chilli, chopped
- 8-10 curry leaves
- 2 tbsp cashews, halved
- 1 tbsp fresh coriander, chopped

## Method

1. **Cook the Millet.** In a pot, combine 0.5 cup washed Samak rice with 1.5 cups water. Bring to a boil, then cover and simmer on low heat for about 12-15 minutes until the water is absorbed and the millet is soft.
2. **Prepare the Base.** Once it is cooked, let it cool slightly. In a bowl, mix the cooked Samak rice  with 1.25 cups whisked fresh yogurt, 0.25 cup milk, and 0.5 tsp rock salt until the mixture is smooth and creamy.
3. **Make the Tempering.** Heat 0.5 tbsp ghee in a small pan over medium heat. Add 0.5 tsp cumin seeds, 2 tbsp halved cashews, 1 chopped green chilli, and 8-10 curry leaves, sautéing for about 1-2 minutes until the cashews turn golden brown and the curry leaves are crisp.
4. **Assemble and Garnish.** Pour the hot tempering over the curd-Samak rice mixture and stir gently for 30 seconds to combine the flavours. Garnish with 1 tbsp chopped fresh coriander and serve immediately while the tempering is still fragrant.

## Tips

- Ensure the millet is fully cooked and soft before adding the yogurt to get the best texture.
- If the curd rice thickens after sitting, add a splash of milk to adjust the consistency before serving.
- Barnyard millet is a wholesome grain that is gluten-free and can be part of a balanced diet [4].

## How to serve

Serve this dish at room temperature or chilled as a refreshing Navratri meal.

## Nutrients per serving

- Fibre: 1.4g
- Calcium: 251mg
- Iron: 1.6mg
- Sodium: 800mg
- Vitamin C: 4mg

## Why it's good for you

Barnyard millet is an underutilized, fast-growing crop that is rich in protein and dietary fibre [1]. Compared to rice, it offers a higher nutritional profile in terms of protein, fat, and fibre [2]. Its low glycemic index makes it a valuable addition to a balanced diet, especially for those looking for wholesome alternatives to refined cereals [3]. 

Curd, as a fermented milk product, is a key component of the ICMR-NIN model plate, which helps in maintaining good microbial flora in the intestine [4]. Incorporating a variety of foods from different groups—including cereals, pulses, nuts, and curd—is essential for achieving nutrient adequacy and preventing micronutrient malnutrition [4] [5]. Ghee provides a traditional source of fat, and when used in moderation, it completes the profile of this traditional meal [5]. 

Always remember that a balanced diet is the key to maintaining wellbeing, and any significant changes to your diet, especially if you have health conditions, should be planned with your doctor or a registered dietitian [5].

## Sources

1. [Potential of underutilized millets as Nutri-cereal: an overview](https://pmc.ncbi.nlm.nih.gov/articles/PMC8479015/) — US National Institutes of Health
2. [Comparative study on nutritional and sensory quality of barnyard and foxtail millet food products with traditional rice products - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4519513/) — US National Institutes of Health, 2014
3. [Comparative Analysis of Nutritional Value, Glycemic Index and Sensory Quality of Barnyard Millet and Rice Varieties and their Products](https://doi.org/10.20546/ijcmas.2020.912.241) — Journal article, 2020
4. [My plate for the day A4.cdr](https://www.nin.res.in/downloads/My%20plate%20for%20the%20day-english-09-10-2023.pdf) — ICMR-National Institute of Nutrition
5. [DIETARY GUIDELINES FOR INDIANS](https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf) — ICMR-National Institute of Nutrition