Mango Lassi
A mango lassi is the perfect summer drink: fruity, creamy, gently sweet and with a surprising little kick from a pinch of cayenne. This classic Indian yogurt drink is a wonderful way to cool down and balance out spicy food. With fresh mango and a sprig of mint, it turns into a refreshing glass of good mood. If you want to boost the protein, simply stir in a couple of spoonfuls of protein powder.
Ingredients
- 150 g ripe mango, peeled and diced, set aside a wedge for garnish
- 1 sprig fresh mint, set aside a few leaves for garnish, finely chop the rest
- 100 g low-fat natural yogurt
- 1 tsp brown sugar
- 1 pinch cayenne pepper
- 100 ml still water
- 2 ice cubes
- 2 tbsp protein powder, optional, for a higher protein content
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 175 kcal | 175 kcal |
| Carbohydrates | 32 g | 32 g |
| Protein | 9 g | 9 g |
| Fat | 1 g | 1 g |
| Fibre | 2 g | 2 g |
| of which sugar | 28 g | 28 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel the mango and cut 150 g of the flesh into rough chunks. Set aside one mango wedge and a few mint leaves for garnish. Finely chop the remaining mint.
- Add the mango, mint, low-fat yogurt, brown sugar and cayenne pepper to a blender and blitz until smooth.
- Pour in 100 ml still water. If you'd like more protein, add 2 tbsp protein powder now. Blend everything vigorously until creamy.
- Drop the ice cubes into a tall glass, pour in the mango lassi and decorate with the reserved mango wedge and mint leaves. Serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 175 kcal |
|---|---|
| Carbohydrates | 32 g |
| Protein | 9 g |
| Fat | 1 g |
| Fibre | 2 g |
| of which sugar | 28 g |
Frequently asked questions
What's the difference between lassi and ayran?
Ayran is a Turkish salted yogurt drink made from yogurt, water and salt. Lassi comes from India and is made either savoury or sweet with fruit, depending on the version.
Can I use frozen mango for the lassi?
Yes, frozen mango chunks work well and make the lassi even colder and creamier. In that case you can leave out the ice cubes.
Is mango lassi good for you?
Mango lassi provides probiotics from the yogurt and vitamins from the mango, and it's relatively light when made with low-fat yogurt. With very ripe mangoes you can even skip the sugar.
How do I make the lassi higher in protein?
Just add 2 tbsp protein powder (unflavoured or vanilla) while blending, as noted in the optional variation in the recipe.
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