DR1 · Smoothies & Drinks · Maharashtra (incl. Parsi Mumbai)
Alphonso Mango-Dahi Smoothie
Ratnagiri Alphonso blended with thick hung curd, a little milk and cardamom — a summer lassi-smoothie that gets its sweetness entirely from the mango.
- Region
- Maharashtra (Konkan)
- Diet
- Strictly vegetarian, egg-free
- Prep
- 5 min
- Time, as written
- Prep 5 min (hung curd made ahead)
- Serves
- 1 (about 330 ml)
- Difficulty
- Easy
- Status
- Adaptation — mango lassi made with hung curd and no added sugar
- Good for
- Summer breakfast side, post-workout
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Without whey | 240 | 11 g | 24 g | 11 g | 6 g | 2 g | 21 g | 4.5 g |
| With 15 g whey | 300 | 23 g | 25 g | 12 g | 7 g | 2 g | 22 g | 7.5 g |
Tier: Good source without whey; High protein with optional whey (about 23 g) or with 15 g skimmed milk powder (about 16 g; see Boost). All sugars are natural (about 11 g from mango, 10 g lactose). Kesar mango is the IFCT proxy for Alphonso. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Chop the mango flesh; freeze for 30 minutes if you want a thicker, colder drink.
Blend mango, hung curd, milk, cardamom and whey (if using) until completely smooth, about 45 seconds.
Add ice and blend 10 seconds more. Taste: a ripe Alphonso needs no sugar.
Pour and top with saffron.
Protein optimisation
- Where the protein comes from
- Hung curd supplies 7 g; milk 3 g; mango 0.5 g.
- Boost
- Add 15 g whey (+12 g protein, +60 kcal), or 15 g skimmed milk powder (+5 g protein, +55 kcal, +8 g lactose).
Variations, serving and storage
- Regional
- Punjabi mango lassi — use 200 g plain curd and no milk; thinner and tangier (about 6 g less protein).
- Substitution
- Frozen Alphonso pulp (check for added sugar) out of season; Greek yogurt for hung curd.
- Storage
- Drink within 2 hours; refrigerate up to 12 hours (it thickens).
- Food safety
- Refrigerate hung curd while straining.
- Meal prep
- Freeze mango cubes in season for year-round use.
Allergens
Milk
Labels: Good source (High with whey or milk powder) · Quick · No added sugar · Soy-free · Whey optional · Gluten-free