{
  "$schema": "https://recipes.dhanjas.com/schema/recipe.schema.json",
  "format": 3,
  "slug": "hung-curd-bowl",
  "category": "breakfast",
  "title": "Hung Curd Protein Bowl",
  "subtitle": "A five-minute high-protein bowl, built two ways — sweet or savory.",
  "badges": [
    "Jain Vegetarian",
    "Toddler-adapted"
  ],
  "labels": [
    "Dairy"
  ],
  "meta": [
    "Night prep: 5 min (hang curd)",
    "Morning: 5 min assembly",
    "Serves 2 adults + toddler"
  ],
  "protein": "~22–28g protein per adult bowl",
  "nightPrep": {
    "label": "Night Before — essential",
    "items": [
      "Hang the yogurt (step 1) — 5 min of work, but it needs the whole night in the fridge"
    ]
  },
  "ingredientGroups": [
    {
      "label": "Base & toppings",
      "items": [
        {"id": "yogurt", "name": "Full-fat yogurt, to hang", "short": "yogurt", "amount": "500g"},
        {"id": "hemp", "name": "Hemp seeds, per bowl", "short": "hemp seeds", "amount": "=2 tbsp"},
        {"id": "pumpkin", "name": "Pumpkin seeds, per bowl", "short": "pumpkin seeds", "amount": "=2 tbsp"},
        {"id": "almonds", "name": "Almonds, chopped, per bowl", "short": "almonds", "amount": "=8–10", "portions": {"bowl": "8–10", "toddler": "1 tsp"}},
        {"id": "walnuts", "name": "Walnut halves, per bowl", "short": "walnuts", "amount": "=4–5"},
        {"id": "toast", "name": "Toast or makhana, to serve", "short": "multigrain toast or makhana", "amount": "a handful"}
      ]
    },
    {
      "label": "Flavor — sweet or savory",
      "items": [
        {"id": "jaggery", "name": "Jaggery powder", "short": "jaggery powder", "amount": "1 tsp", "portions": {"sweet": "1 tsp", "toddler": "a pinch"}},
        {"id": "fruit", "name": "Seasonal fruit", "short": "fruit", "amount": "½ cup"},
        {"id": "cumin", "name": "Roasted cumin powder", "short": "cumin", "amount": "¼ tsp"},
        {"id": "kala-namak", "name": "Black salt (kala namak)", "short": "kala namak", "amount": "a pinch"},
        {"id": "cucumber", "name": "Cucumber, finely diced", "short": "cucumber", "amount": "¼ cup"},
        {"id": "coriander", "name": "Coriander leaves", "short": "coriander", "amount": "1 tbsp"}
      ]
    },
    {
      "label": "Toddler bowl",
      "items": [
        {"id": "yogurt-toddler", "name": "Full-fat yogurt, not hung", "short": "regular full-fat yogurt", "amount": "⅓ cup", "portions": {"toddler": "⅓ cup"}},
        {"id": "banana", "name": "Banana or soft fruit, mashed", "short": "mashed banana or soft fruit", "amount": "¼ cup", "portions": {"toddler": "¼ cup"}},
        {"id": "potato", "name": "Boiled potato, optional", "short": "boiled potato", "amount": "1 small", "portions": {"toddler": "1 small"}}
      ]
    }
  ],
  "method": [
    {
      "type": "step",
      "title": "Hang the curd (night before)",
      "items": [
        "Line a colander with muslin cloth and set it over a deep bowl",
        "Pour in {@yogurt}; tie the cloth and hang it over the bowl in the fridge overnight",
        "By morning it's thick hung curd with ~2× the protein density",
        "Save the drained whey for roti dough"
      ]
    },
    {
      "type": "step",
      "title": "Morning assembly",
      "items": [
        "Unwrap the hung curd {~1½ cups} — should be thick like labneh",
        "Divide into two adult bowls {=~¾ cup each}",
        "Sweet: stir in {@jaggery:sweet}, add {@fruit}, top with {@hemp}, {@pumpkin}, {@almonds:bowl} and {@walnuts}",
        "Savory: stir in {@kala-namak} and {@cumin}, top with {@cucumber}, {@coriander}, {@hemp}, {@pumpkin}, {@almonds:bowl} and {@walnuts}",
        "Serve {@toast} alongside"
      ]
    },
    {
      "type": "toddler",
      "label": "Toddler bowl",
      "items": [
        "Use {@yogurt-toddler:toddler} (not hung) — easier texture",
        "Add {@banana:toddler}",
        "Top with finely ground {@almonds:toddler|almonds} — no whole nuts (choking hazard)",
        "Sweeten with {@jaggery:toddler}",
        "Optional: mash in {@potato:toddler} for extra calories"
      ]
    },
    {
      "type": "tip",
      "label": "Protein math",
      "text": "Hung curd yields ~10–12g protein per 100g. Hemp seeds add 10g per 3 tbsp. Together with nuts you're at 22–28g with zero cooking."
    }
  ],
  "tags": [
    "Quick",
    "Night prep",
    "High-protein"
  ],
  "added": "2026-09-07"
}