Aamras
West Indian • Vegetarian
How to Make Aamras (Traditional & Healthy Version)
Aamras is a beloved West Indian delicacy, especially popular in Maharashtra and Gujarat, that celebrates the king of fruits—mango. Traditionally served as a chilled summer snack or dessert, Aamras is made by blending ripe, juicy mango pulp with a touch of sweetness and a hint of cardamom. Its silky, smooth texture and naturally rich flavor make every spoonful a delight. Aamras is often enjoyed with hot puris or as part of festive thalis, capturing the vibrant flavors of Indian summers. In Indian culture, Aamras is more than just a dish; it's a symbol of celebration, typically prepared during peak mango season and for special occasions like weddings and festivals. It is loved for its ease of preparation and the fact that it requires minimal ingredients, letting the luscious taste of ripe mangoes shine. Making a healthy version of Aamras ensures you enjoy the authentic flavors without added sugars or heavy cream, making it a guilt-free treat for calorie-conscious individuals. The taste of Aamras is an irresistible blend of sweetness, natural fruitiness, and subtle cardamom aroma. Its refreshing quality makes it an excellent choice for hot afternoons, family gatherings, or as a nutritious snack. With simple, wholesome ingredients and a quick prep time, this healthy Aamras recipe is the perfect way to indulge in West Indian tradition while supporting your wellness goals.
Ingredients(for 1 small bowl (approx. 100ml))
- 2 large (about 400g) Alphonso mangoes (ripe and sweet)
- 2-3 tbsp Chilled low-fat milk (optional, for creaminess) - optional
- 1/4 tsp Cardamom powder (elaichi) (freshly ground preferred)
- 6-8 strands Saffron strands (kesar) (soaked in 1 tsp warm milk) - optional
- 1 tbsp Jaggery powder (adjust to taste, or use honey) - optional
- a pinch Black salt (kala namak) (for flavor balance) - optional
- 1 tsp Chopped pistachios (for garnish) - optional
- few Mint leaves (for garnish) - optional
Instructions
- 1
Wash and peel the ripe Alphonso mangoes. Chop them into pieces, discarding the seed.
3 minutes
Use fully ripe mangoes for best natural sweetness.
- 2
Add the chopped mango pieces to a blender jar.
2 minutes
Ensure the blender is dry to avoid diluting the pulp.
- 3
Blend until smooth and creamy. If the pulp is too thick, add 2-3 tablespoons of chilled low-fat milk.
2 minutes
Pulse blend for a smoother texture.
- 4
Add cardamom powder, soaked saffron, and jaggery powder or honey. Blend again until fully incorporated.
2 minutes
Taste and adjust sweetness as mangoes vary in natural sugar.
Why This Dish is Healthy
This healthy Aamras recipe uses only fresh, ripe mangoes and minimal natural sweeteners, making it a low-calorie, nutrient-rich snack. It is free from refined sugars and heavy cream, so it's suitable for weight management and diabetic diets when eaten in moderation. The inclusion of fiber, antioxidants, and no artificial additives makes it a wholesome, guilt-free treat.
Aamras is naturally rich in vitamins A and C, powerful antioxidants that support immunity and skin health. Mangoes provide dietary fiber, potassium, and folate, making this dish a nutrient-dense snack. By skipping refined sugar and using low-fat milk or jaggery, the recipe is low in added sugar and fat. The addition of cardamom and saffron contributes trace minerals and phytonutrients.
Pro Tips
- 💡Tip 1: Use Alphonso or Kesar mangoes for authentic flavor and color.
- 💡Tip 2: Always chill Aamras before serving for the best taste.
- 💡Tip 3: Adjust sweetness based on mango variety and personal preference.
- 💡Tip 4: For vegan version, use almond or oat milk instead of dairy.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
| Carbohydrates | 10.0 g |
| Protein | 0.6 g |
| Total Fat | 0.2 g |
| Fiber | 1.6 g |
| Sugars | 14.8 g |
| Sodium | 1.0 mg |
| Potassium | 168.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 54.0 IU |
| Vitamin C | 36.0 mg |
| Calcium | 10.0 mg |
| Iron | 0.2 mg |
| Magnesium | 10.0 mg |
| Zinc | 0.1 mg |
| Phosphorus | 11.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 43.0 µg |
