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)
- Status
- Adaptation — mango lassi made with hung curd and no added sugar
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 5 min (hung curd made ahead)
- Serves
- 1 (about 330 ml)
- Difficulty
- Easy
- Good for
- Summer breakfast side, post-workout
- Tags
- Good source (High with whey or milk powder) · Quick · No added sugar · Soy-free · Whey optional · Gluten-free
- Allergens
- Milk
Nutrition (estimated)
- Calories
- 240 kcal
- Protein
- 11 g
- Carbs
- 24 g
- Fat
- 11 g
- Fibre
- 2 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 120 g ripe Alphonso mango flesh (about 1 small mango)
- 120 g hung curd (from about 240 g toned-milk curd)
- 100 ml chilled toned milk
- ¼ tsp cardamom powder · 3–4 ice cubes · a few saffron strands (optional) · optional: 15 g unflavoured whey
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com