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Mango Lassi Without Sugar
Beverages • India
How to Make Mango Lassi Without Sugar (Traditional & Healthy Version)
Mango Lassi is a beloved Indian summer beverage, cherished for its creamy texture and vibrant tropical flavor. Traditionally prepared using ripe mangoes, dahi (curd), and a touch of sweetness, this healthy recipe omits refined sugar and instead relies on the natural sweetness of mangoes, making it a guilt-free treat. Mango Lassi is not only a cooling drink but also a staple during the hot months across India, especially in North Indian households. The aroma of fresh mangoes, combined with the probiotic benefits of homemade dahi, makes this beverage a favorite at family gatherings, festive occasions, and as a refreshing accompaniment to spicy meals. Its golden hue and luscious consistency invoke the essence of Indian summers, and it is commonly served during festivals like Holi or as a welcoming drink for guests. The use of elaichi (cardamom) and a garnish of pista or badam (pistachios or almonds) add a subtle depth and festive touch. Whether you’re enjoying it after a hearty meal or as a healthy snack, Mango Lassi Without Sugar is a wholesome choice that celebrates the bounty of Indian mangoes and the tradition of homemade yogurt.
Ingredients(for 1 tall glass (approx. 250 ml))
- 2 medium (about 1 cup pulp) Ripe Alphonso mangoes (आम (Aam); use any sweet Indian variety)
- 1 cup Dahi (curd) (Homemade or thick store-bought)
- 1/2 cup Chilled milk (Toned or low-fat for fewer calories)
- 1/4 tsp Green cardamom powder (Elaichi; freshly ground preferred)
- 4-5 Ice cubes - optional
- 4-5 strands Saffron strands (Optional for garnish (Kesar)) - optional
- 1 tbsp Chopped pistachios or almonds (Pista or Badam for garnish) - optional
- 1-2 tsp Stevia or powdered jaggery (Optional, as per taste) - optional
- 1/2 tsp Rose water (Optional, for aroma) - optional
Instructions
- 1
Wash, peel, and chop the ripe mangoes. Scoop out the pulp and discard the stone.
5 minutes
Choose fully ripe, naturally sweet Alphonso or Kesar mangoes for best flavor.
- 2
Add mango pulp to a blender jar, followed by dahi (curd), chilled milk, and green cardamom powder.
2 minutes
Use thick, fresh dahi for a creamy consistency.
- 3
Blend until smooth and creamy. Taste and add stevia or jaggery if you prefer extra sweetness.
2 minutes
Do not overblend to avoid making the lassi watery.
- 4
Add ice cubes and blend again for a few seconds. The lassi should be frothy and chilled.
1 minute
Crushed ice gives better texture and instant chill.
Why This Dish is Healthy
Choosing naturally sweet mangoes and skipping refined sugar makes this Mango Lassi a healthy, low-calorie beverage option. The probiotics in dahi aid digestion, while mangoes are rich in antioxidants and immune-boosting vitamins. This drink is hydrating, satiating, and supports overall wellness, making it ideal for those seeking wholesome refreshment without extra calories.
This sugar-free Mango Lassi is packed with nutrients. Mangoes provide vitamin C, vitamin A, and dietary fiber. Dahi (curd) offers probiotics, calcium, and protein, supporting gut health and bone strength. Using low-fat milk reduces overall fat content. The absence of refined sugar keeps the glycemic load lower, making it suitable for calorie watchers. Almonds and pistachios add healthy fats, vitamin E, and a dose of plant protein.
Pro Tips
- 💡Use only fully ripe, sweet mangoes for a naturally sweet lassi.
- 💡Chill all ingredients before blending for a refreshing drink.
- 💡Blend in a handful of ice for extra froth and chill.
Storage & Serving
Consume immediately for best taste and freshness. If needed, refrigerate for up to 6 hours. Stir before serving as separation may occur.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
