DS9 · Desserts · Pan-Indian and modern
Seasonal Fruit-Yogurt Parfait with Roasted Seeds
Layers of thick hung curd, seasonal Indian fruit and crunchy roasted pumpkin and sunflower seeds, with a drizzle of honey and cinnamon.
- Region
- Modern
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Time, as written
- Prep 10 min (hung curd made ahead)
- Serves
- 1 (about 290 g)
- Difficulty
- Easy
- Status
- Modern recipe — no traditional claim
- Good for
- Dessert, breakfast or post-workout
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Added sugar | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|---|
| As written | 295 | 14 g | 23 g | 17 g | 7 g | 6 g | 20 g | 4 g | 4.5 g |
Tier: Good source. The seeds add fat as well as protein, keeping it under 5 g protein per 100 kcal. Crushed roasted chana in place of the seeds (see Substitution) gives about 13 g and makes it High protein, as does the whey boost. Values checked against IFCT 2017 on 15 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Whisk the hung curd with honey and cinnamon until smooth.
In a glass, layer a third of the curd, half the fruit and a third of the seeds; repeat; finish with curd and seeds.
Serve at once, while the seeds are crunchy.
Protein optimisation
- Where the protein comes from
- Hung curd supplies 8.5 g, seeds 4 g, fruit 1 g.
- Boost
- 10 g whey whisked into the curd (+8 g protein, +40 kcal).
Variations, serving and storage
- Regional flavour
- Kesar-pista — saffron and pistachios with mango in summer; chikoo and nutmeg in winter.
- Substitution
- Roasted chana (crushed) for seeds (similar protein, less fat; makes it High protein).
- Storage
- Assemble just before eating; store seeds separately.
- Food safety
- Wash fruit well.
- Meal prep
- Prepare curd and fruit ahead; keep seeds dry.
Allergens
Milk; seeds
Labels: Good source (High with swap or whey) · Quick · Soy-free · Whey-free · Gluten-free