Discover the taste of Punjab: How to make mango lassi

Want to experience a bit of the exotic? Prepare one of the most popular Indian drinks, mango lassi. It delights with its taste and creamy texture, providing refreshment on a warm day. Moreover, the recipe for mango lassi is very simple.

Punjab is a very interesting land located in Southern Asia. It is predominantly inhabited by Sikhs, followers of a five-hundred-year-old religion whose founder, Guru Nanak, wanted society to be a community of people working for the common good. This region has been a leading food producer for centuries, including wheat cultivation. It's no wonder that the recipe for the popular paratha bread, not only in the Indian subcontinent but throughout Asia, originated here.

Another specialty originating from Punjab is lassi, a yogurt-based drink (in the Punjabi language, its name means yogurt mixed with water) consumed as far back as a thousand years before our era. The roots of this treat are closely linked to Ayurveda, one of the oldest healing systems, which recommends including fermented dairy products in the diet.

Lassi was traditionally consumed chilled in special clay cups called kulhars. Initially, it was mainly in the salty version with added spices, such as ground cumin or cardamom. Over time, various "variations" of the drink began to appear, and today, it enjoys great popularity throughout India. On the streets of Mumbai or Delhi, you can see crowds of street vendors selling lassi.

The specialty has also gained recognition in other parts of the world. This is especially true for the cocktail, whose essential ingredient is the creamy flesh of mango with its refreshing taste and tropical aroma. Mango lassi can be found in many restaurants serving Indian cuisine. How can you prepare this delicious drink at home?

Indian mangoes are large, evergreen trees that can reach up to 148 feet in height. Their elongated leaves release a pleasant aroma when crushed. They are often added to various salads in Asian countries and also serve as decorations during wedding ceremonies.

However, the most valued part is the fruit, covered with tough 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 and is also utilized for its anti-diarrheal and antiemetic properties.

The fruit is a rich source of phenolic compounds, anthocyanins, carotenoids, and ascorbic acid – powerful antioxidants that inhibit the harmful activities of free radicals, which accelerate the aging processes of the body (including the skin, with visible effects such as wrinkles) and contribute to the development of severe cardiovascular diseases or cancers.

The skin and flesh of mango contain many tannins, compounds with anti-inflammatory, antibacterial, and astringent properties. The fruit is also a treasury of pectins – a dietary fibre that effectively lowers "bad" LDL cholesterol, helps remove harmful toxins and heavy metals from the body, prevents troublesome constipation and the formation of gallstones, and lowers blood sugar levels, thus playing an essential role in combating type II diabetes, one of the most severe civilization diseases. Studies indicate that pectic polysaccharides can even inhibit the growth of cancer cells.

Due to its high pectin content and low calorie count (100 grams of fruit provides only 60 kcal), mango should regularly appear in the diet of those watching their weight. Its regular consumption also helps restore the disturbed acid-base balance in the body, a widespread problem among modern Canadians.

Ripe mangoes are usually used to prepare the Indian drink, although some people prefer fruits that have not yet reached full ripeness as they give the cocktail a slightly sour taste. The choice depends on our preferences.

Cut the flesh into cubes (there should be about 1.5 cups), then blend 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, like almond milk, and sugar can be successfully replaced with honey, maple syrup, or agave syrup.

Before consumption, chill the mango lassi in the fridge for at least an hour. Finally, decorate with saffron, chopped pistachios or almonds, and mint leaves.