Frozen ripe mango blended with yogurt, cold milk, honey, and cardamom, finished with ice cubes for a frothy texture and topped with chopped pistachios. A Pakistani-Indian-style suhoor smoothie.
Lassi is among the popular drinks of the Indian subcontinent and Pakistan.
Mango adds a tropical flavor and natural sweetness. At suhoor it is a refreshing drink high in protein and calcium.
Cut the ripe mango and freeze it for two hours. Freezing gives a creamy texture.
In a blender, place the frozen mango, yogurt, milk, honey, and cardamom. Blend until smooth.
Add the ice cubes and blend again to break up the ice.
Pour into tall glasses and garnish with the chopped pistachio.
Drink it immediately. It does not keep well because the texture is lost.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Mango Lassi for Suhoor, and how to fix them:
Add more yogurt or mango. The texture varies by mango type.
Blend it again on high speed. Add a spoon of milk if needed.
Double the honey and add a pinch of cardamom. Spices give depth.
Choose ripe mango. Unripe mango is pale.
Two hours only. The texture is lost quickly.
Not suitable. Yogurt separates.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| mango | banana | 1:1 | different flavor but creamy texture. |
| cow milk | almond milk | 1:1 | a plant-based version. |
| honey | sugar | half the amount | cheaper version but less flavor. |
| Ingredient | 2 cups | 4 cups | 6 cups |
|---|---|---|---|
| Mango | 300 g | 600 g | 900 g |
| Yogurt | 250 g | 500 g | 750 g |
| Milk | 200 ml | 400 ml | 600 ml |
| Honey | 30 g | 60 g | 90 g |
Freeze the mango before blending — this is the secret to the creamy texture. Add the honey according to the sweetness of the mango. Serve it very cold in summer.
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