Authentic Punjabi Mango Lassi (Low-GI Recipe)

India’s refreshing & exotic yogurt drink. Transport your taste buds with this creamy, refreshing Punjabi Mango Lassi. Perfectly balancing the tropical sweetness of ripe mangoes with the subtle tang of plain Greek yogurt, this traditional chilled beverage is enhanced with a warm dusting of cardamom powder. Topped with crushed almonds and pistachios for a satisfying crunch, it is a beautifully smooth drink that serves as the perfect afternoon coolant or a soothing accompaniment to a spicy meal.

While mangoes are naturally sweet, this recipe is cleverly balanced to support stable blood sugar levels. By using protein-dense, thick Greek yogurt and unsweetened almond milk as the liquid base, the natural sugars from the fruit are paired with robust doses of protein and healthy fats. This combination delays gastric emptying and drastically slows down glucose absorption, making this nourishing, vibrant lassi an excellent option for anyone maintaining an insulin-friendly or low-glycemic lifestyle.

Glycemic Index Profile

Print Recipe

Authentic Punjabi Mango Lassi (Low-GI Recipe)

Courses: Breakfast, Snack

Total Time 5 mins

Servings: 4 Calories: 204

Description

Yogurt and frozen mango are the base ingredients for this refreshing Indian staple, made just a bit healthier with almond milk. Add vanilla protein powder if you like. Don't skimp on the cardamom, almond and pistachio topping as it delivers on the exoticism of this cool drink.

Ingredients

Servings

• 3 cup mango (frozen or fresh, chopped)
• 2 cup plain, Greek yogurt
• 1 cup unsweetened, plain almond milk (or water if desired)
• ¹⁄₂ tsp fine sea salt
• 1 tsp cardamom powder
• 1 tsp crushed almonds
• 1 tsp crushed pistachios

Instructions

1. In a blender, blend mango, yogurt, milk, honey and salt until smooth.

2. Pour into glasses and top with cardamom powder and nuts.

Nutrition Facts

Servings 4

Serving Size 1

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Amount Per Serving

Calories 204kcal

% Daily Value *

Total Fat 8g13%

Saturated Fat 4g20%

Cholesterol 22.8mg8%

Sodium 368mg16%

Potassium 403mg12%

Total Carbohydrate 25g9%

Dietary Fiber 2g8%

Sugars 20g

Protein 12g24%

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Vitamin C 75 mg

Calcium 23 mg

Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If your mangoes aren’t sweet enough, you can add some stevia, erythritol, or a small amount of honey (but count the calories). Also, if your mixture is too thick, add a little extra almond milk or water.

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