Kulfi (Mango)
North Indian • All Foods
How to Make Mango Kulfi (Traditional & Healthy Version)
Mango Kulfi is an iconic North Indian frozen dessert that captures the essence of summer with its creamy texture and lush mango flavor. Traditionally, kulfi is made by slow-cooking milk until it thickens, then sweetened and infused with regional flavors like cardamom, saffron, and nuts. Mango kulfi takes this heritage up a notch by adding ripe, juicy mangoes, creating a refreshing treat loved by all ages. Originating from the royal kitchens of Mughal India, kulfi remains a staple at weddings, festivals, and family gatherings across North India. Its rich, dense texture is achieved without eggs, making it a vegetarian favorite, and the use of natural ingredients like fresh mango pulp and low-fat milk makes it a guilt-free indulgence. Mango kulfi is especially popular during the scorching Indian summers, when street vendors serve it in matka (earthen pots) or on sticks. This healthy mango kulfi recipe offers an authentic taste with a modern, health-conscious twist, ensuring you enjoy all the deliciousness with fewer calories. It's perfect for anyone tracking macros or looking for a satisfying, naturally sweet snack that brings a touch of Indian heritage to your home.
Ingredients(for 1 kulfi stick (approx. 100 ml))
- 2 cups Low-fat milk (toned milk for lighter calories)
- 1 cup Ripe mango pulp (preferably Alphonso or Kesar)
- 2 tbsp Skimmed milk powder (adds creaminess)
- 2-3 tbsp Stevia or coconut sugar (as per taste, use natural sweetener)
- 1/4 tsp Cardamom powder (elaichi)
- 1 tbsp Chopped pistachios (for garnish) - optional
- 1 tbsp Chopped almonds (for garnish) - optional
- 5-6 strands Saffron strands (soaked in 1 tbsp warm milk) - optional
Instructions
- 1
Bring low-fat milk to a boil in a heavy-bottomed pan. Reduce heat and simmer, stirring continuously, until reduced to half the volume.
10 minutes
Use a wide pan to speed up thickening and prevent burning.
- 2
Add skimmed milk powder and mix well to avoid lumps. Continue to simmer for 2-3 minutes.
3 minutes
Stir constantly to avoid sticking.
- 3
Add stevia or coconut sugar and cardamom powder. Mix until fully dissolved.
2 minutes
Taste and adjust sweetness as desired.
- 4
Allow the milk mixture to cool to room temperature.
5 minutes
Cool completely before adding mango pulp to prevent curdling.
Why This Dish is Healthy
Choosing low-fat dairy and natural sweeteners makes this kulfi a smart option for calorie-conscious eaters. The absence of condensed milk and refined sugar cuts down on empty calories, while the fresh fruit base ensures you get vitamins and dietary fiber. This version is lower in fat and sugar than street kulfi, making it suitable for weight management and healthy snacking. Enjoy the authentic taste of Indian mango kulfi without compromising your health goals.
This healthy mango kulfi provides a good balance of carbohydrates from natural mangoes and protein from milk and milk powder. Using low-fat milk and natural sweeteners significantly reduces calories and saturated fat compared to traditional recipes. Mangoes offer vitamin C, A, and antioxidants, while nuts provide healthy fats, magnesium, and a satisfying crunch. This dessert is gluten-free, making it suitable for most diets, and contains calcium and potassium essential for bone health.
Pro Tips
- 💡Tip 1: Always use ripe, sweet mangoes for best flavor.
- 💡Tip 2: Stir milk constantly to prevent scorching.
- 💡Tip 3: Freeze overnight for a creamier kulfi texture.
- 💡Tip 4: Add nuts and saffron for extra richness and aroma.
- 💡Tip 5: Run molds under warm water for easy demolding.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate or freeze for up to 5 days for best taste and texture.
Best served: Afternoon snack or post-lunch dessert
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
| Protein | 4.5 g |
| Carbohydrates | 27.0 g |
| Total Fat | 8.0 g |
| Fiber | 0.6 g |
| Sugars | 24.0 g |
| Iron | 0.2 mg |
| Calcium | 140.0 mg |
| Sodium | 45.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 22.0 mg |
| Vitamin A | 180.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.2 mg |
| Vitamin B6 | 0.0 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 8.0 µg |
