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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
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 10 min (hung curd made ahead)
- Serves
- 1 (about 290 g)
- Difficulty
- Easy
- Good for
- Dessert, breakfast or post-workout
- Tags
- Good source (High with swap or whey) · Quick · Soy-free · Whey-free · Gluten-free
- Allergens
- Milk; seeds
Nutrition (estimated)
- Calories
- 295 kcal
- Protein
- 14 g
- Carbs
- 23 g
- Fat
- 17 g
- Fibre
- 6 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 150 g hung curd · 5 g honey · pinch of cinnamon
- 120 g seasonal fruit: pomegranate seeds, guava, apple, papaya, strawberries or mango, diced
- 15 g pumpkin and sunflower seeds, dry-roasted 3 minutes
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com