Exotic and refreshing: How to make perfect mango lassi at home
Do you want to experience a bit of exotic flavor? Prepare one of the most popular Indian drinks, mango lassi. It delights with its taste and creamy consistency and provides a solid dose of refreshment on a warm day. Moreover, the recipe for mango lassi is extremely simple.
9:32 AM EDT, August 14, 2024
Punjab is a very interesting region located in South Asia, mostly inhabited by Sikhs, followers of a five-hundred-year-old religion founded by Guru Nanak, who wanted society to be a community of people working for the common good. It is a region that has held a leading place in food production for centuries, including wheat cultivation. It is no surprise that the recipe for the popular paratha bread, not only on the Indian subcontinent but throughout Asia, originated here.
Another specialty from Punjab is lassi, a yogurt-based drink (in the Punjabi language, its name means yogurt mixed with water), which was consumed as early as a thousand years before Christ. The roots of this delicacy are closely related to Ayurveda, one of the oldest medicinal systems, recommending, among other things, the incorporation of fermented dairy products into the diet.
Lassi was traditionally drunk chilled, in special clay cups called kulhars. Initially, it was primarily a salty version, with the addition of spices such as ground cumin or cardamom. Over time, various "variations" of the drink began to appear, which today enjoy enormous popularity throughout India. In the streets of Mumbai or Delhi, you can find hordes of street vendors selling lassi.
The specialty has also gained appreciation in other parts of the world. This is especially true for the cocktail style of lassi, whose important ingredient is the creamy flesh of mango with its refreshing taste and tropical aroma. Mango lassi can be found on the menu at many restaurants serving Indian cuisine. So, how can you prepare this delicious drink at home?
Mango – Nutritional values
Indian mango is a large, evergreen tree that can reach up to 148 feet in height. Its elongated leaves release a pleasant aroma when crushed, and in Asian countries, they are often added to various salads and are also used as decorations during wedding ceremonies.
However, the fruit itself is most valued, covered with a hard yellow-red skin, under which lies dense, yellow flesh with a sweet and refreshing taste. In folk medicine, mango has been used for centuries to improve digestion, but its anti-diarrheal and antiemetic properties are also utilized.
The fruit is a rich source of phenolic compounds, anthocyanins, carotenoids, and ascorbic acid, which are powerful antioxidants that inhibit harmful free radicals. Free radicals accelerate aging processes in the body, including the skin, which shows visible effects like wrinkles. They also contribute to the development of serious cardiovascular diseases and cancers.
The skin and flesh of mango contain many tannins, compounds with anti-inflammatory, antibacterial, and astringent properties. The fruit is also a treasure trove of pectin – a dietary fiber that effectively lowers "bad" LDL cholesterol, helps eliminate harmful toxins and heavy metals from the body, prevents bothersome constipation and gallstones, and lowers blood sugar. Thus, it can play an important role in the fight against type II diabetes, one of the most serious diseases of modern civilization. Research indicates that pectin polysaccharides may even inhibit the development of cancer cells.
Due to the high concentration of pectin and its low-calorie content (100 grams of the fruit provides only 60 calories), mango should regularly appear in the diet of those who care about their figure. Its regular consumption also helps restore the body's acid-base balance, a very common problem among contemporary Poles.
Mango lassi – How to make it
Typically, ripe mangoes are used to prepare the Indian drink, although some prefer fruits that have not yet reached full ripeness, as they give the cocktail a slightly sour taste. The choice depends on your preferences.
Cut the flesh into cubes (about 1.5 cups), then blend it into a smooth mass with cold natural yogurt (1 cup), milk or water (half a cup), sugar (4 teaspoons), and optionally a pinch of cinnamon or cardamom. Instead of cow's milk, you can use plant-based milk, such as almond milk, and sugar can be successfully replaced with honey, maple syrup, or agave syrup.
Before consumption, chill the mango lassi in the refrigerator for at least an hour. Finally, garnish with saffron, chopped pistachios or almonds, and mint leaves.
