Mango Lassi
North Indian • All Foods
How to Make Mango Lassi (Traditional & Healthy Version)
Mango Lassi is a beloved North Indian yogurt-based drink, especially popular during the sweltering summer months. Originating from Punjab, this classic beverage combines the luscious sweetness of ripe mangoes with the tangy creaminess of dahi (curd), creating a refreshing snack or accompaniment that’s both satisfying and cooling. Traditionally served in tall glasses, Mango Lassi is a staple in Punjabi households, often enjoyed during family gatherings, festivals like Holi, or simply as a midday treat to beat the heat. Known for its vibrant golden hue and creamy texture, Mango Lassi is celebrated for its harmonious balance of flavors—sweet mango, tangy yogurt, and aromatic hints of cardamom. It’s a favorite across India, thanks to its delicious taste and quick preparation. Choosing a healthy version using low-fat dahi and minimal added sugar makes it a great option for calorie-conscious individuals without compromising on authenticity or taste. Whether served at breakfast or as a cooling snack, Mango Lassi brings a taste of Indian summer to your table.
Ingredients(for 1 tall glass (approx. 250 ml))
- 1 large (about 1 cup chopped) Ripe mango (Alphonso or Kesar variety preferred)
- 1 cup Low-fat plain yogurt (dahi) (chilled)
- 1/4 cup Skimmed milk (chilled; adjust for consistency)
- 1-2 teaspoons Honey (or use jaggery powder; adjust to taste)
- 1/4 teaspoon Green cardamom powder (elaichi)
- 4-6 Ice cubes - optional
- 1 teaspoon Chopped pistachios (for garnish) - optional
- a few Saffron strands (for garnish) - optional
- 1/4 teaspoon Rose water (optional for aroma) - optional
Instructions
- 1
Wash, peel, and chop the ripe mango into small cubes. Discard the seed.
3 minutes
Use Alphonso or Kesar mango for natural sweetness and vibrant color.
- 2
Add chopped mango, low-fat yogurt, skimmed milk, honey, and cardamom powder to a blender jar.
2 minutes
Chill all ingredients beforehand for an instantly refreshing lassi.
- 3
Blend the mixture until completely smooth and creamy. Adjust sweetness if needed.
2 minutes
Taste and add more honey or jaggery if your mango is less sweet.
- 4
Add ice cubes to the blender and pulse for a few seconds until combined.
1 minute
This ensures a chilled, frothy lassi without diluting the flavor.
Why This Dish is Healthy
This healthy Mango Lassi recipe swaps full-fat yogurt for low-fat dahi and minimizes added sugar, making it suitable for calorie-conscious and weight management diets. The natural sweetness of ripe mango eliminates the need for excessive sweeteners, while dairy and nuts provide protein and micronutrients. It’s a hydrating, nutrient-dense snack with a low glycemic index when prepared as described, making it ideal for those seeking a wholesome, traditional Indian drink.
Mango Lassi is rich in vitamin C, vitamin A, and antioxidants from fresh mangoes. The low-fat dahi provides gut-friendly probiotics, protein, and calcium, supporting digestion and bone health. Using honey or jaggery as natural sweeteners keeps the glycemic load moderate compared to refined sugar. The addition of cardamom and pistachios brings in beneficial phytonutrients and healthy fats, making this lassi both nourishing and energizing. Skimmed milk reduces overall fat content while maintaining creaminess.
Pro Tips
- 💡Tip 1: Choose fully ripe, aromatic mangoes for best flavor and natural sweetness.
- 💡Tip 2: Chill all ingredients before blending for an instantly cold lassi.
- 💡Tip 3: Add a pinch of salt to enhance the sweetness and flavor profile.
- 💡Tip 4: Garnish with nuts and saffron for visual appeal and added nutrition.
- 💡Tip 5: Adjust milk quantity for desired consistency—thick for sipping, thinner for drinking.
Storage & Serving
Keeps for up to 8 hours refrigerated. Best consumed fresh. Do not store at room temperature for extended periods.
Best served: Breakfast or as a mid-morning/afternoon snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
