Mango Smoothie
Global • Vegetarian
How to Make Mango Smoothie (Traditional & Healthy Version)
Mango Smoothie is a beloved snack and beverage enjoyed across India and around the world, especially during the summer months when mangoes are in season. Originating as a modern twist on the classic Indian aamras and lassi, this smoothie beautifully blends ripe mangoes with yogurt and a touch of aromatic spices, making it an irresistible treat for all ages. The creamy texture and naturally sweet flavor of mangoes are complemented by the subtle tang of dahi (curd), creating a refreshing drink that’s both satisfying and hydrating. In Indian culture, mangoes, known as the 'king of fruits', hold a special place and are celebrated in countless recipes, from desserts to beverages. Mango smoothies, inspired by traditional mango lassi, are now enjoyed globally for their taste and nutritional benefits. They make a great snack or breakfast, providing a burst of energy and nutrients in every sip. This healthy mango smoothie recipe uses minimal sugar and low-fat yogurt, making it a perfect fit for calorie-conscious individuals and those tracking their macros. Whether you’re looking to cool off on a hot day or need a nutritious pick-me-up, a mango smoothie is an excellent choice. The rich, tropical flavor and smooth consistency make it a favorite at Indian family gatherings, festivals, and as a quick snack before school or work. With a blend of tradition and modern health-conscious ingredients, this recipe ensures you get all the taste without any guilt!
Ingredients(for 1 tall glass (approx. 250 ml))
- 2 medium Ripe mangoes (peeled and chopped (Alphonso or Kesar preferred))
- 1 cup Low-fat yogurt (dahi)
- 1/2 cup Chilled skim milk (can use almond milk for vegan option) - optional
- 1 tablespoon Honey (or as per taste) - optional
- 1/4 teaspoon Cardamom powder (elaichi, for aroma) - optional
- 4-5 Ice cubes (optional, for extra chill) - optional
- 1 teaspoon Chia seeds (for added nutrition) - optional
- 2-3 Mint leaves (for garnish) - optional
- 1 teaspoon Lemon juice (optional, for tang) - optional
Instructions
- 1
Wash, peel, and chop the mangoes into small cubes. Remove the seed.
5 minutes
Choose fully ripe, fragrant mangoes for maximum sweetness.
- 2
Add chopped mangoes, low-fat yogurt, and chilled milk to a blender.
2 minutes
Use chilled ingredients to avoid needing extra ice, which can dilute flavor.
- 3
Blend until smooth and creamy. Stop and scrape down the sides as needed.
2 minutes
Blend in short pulses for a thick consistency.
- 4
Add honey, cardamom powder, and lemon juice. Blend again until well combined.
2 minutes
Adjust sweetness as per your taste or skip honey for fewer calories.
Why This Dish is Healthy
Using fresh mangoes, low-fat yogurt, and minimal honey ensures this smoothie is nutrient-rich yet low in calories. It provides natural sweetness, fiber, and essential vitamins without relying on processed sugars or high-fat dairy. The optional addition of chia seeds boosts protein and fiber, supporting weight loss and stable blood sugar. This makes the mango smoothie a healthy snack or breakfast option for both kids and adults following vegetarian or calorie-conscious diets.
Mango smoothie is a powerhouse of vitamins and minerals, mainly vitamin C, vitamin A, potassium, and antioxidants from the mangoes. Low-fat yogurt adds protein and probiotics, supporting gut health and digestion. Chia seeds contribute omega-3 fatty acids and fiber, which help in satiety and metabolic health. This recipe is low in added sugar and saturated fat, making it suitable for weight management and heart health. The combination of fruits and dairy provides a balanced macro profile with moderate carbs, healthy fats, and protein.
Pro Tips
- 💡Tip 1: Use Alphonso or Kesar mangoes for authentic Indian flavor and vibrant color.
- 💡Tip 2: Chill all ingredients beforehand for a thick, creamy smoothie without dilution.
- 💡Tip 3: Adjust sweetness naturally with ripe mangoes to minimize added sugar.
- 💡Tip 4: Soak chia seeds for 5 minutes before blending for a smoother texture.
- 💡Tip 5: Garnish with mint and cardamom for an extra aromatic touch.
Storage & Serving
Keeps for 6-8 hours in the refrigerator. Best consumed fresh. Can be refrigerated for up to 2 days in an airtight container.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 2.2 g |
| Carbohydrates | 17.5 g |
| Total Fat | 1.5 g |
| Fiber | 1.1 g |
| Sugars | 15.0 g |
| Iron | 0.3 mg |
| Calcium | 65.0 mg |
