Mango Raita

Craving something light and refreshing? The Mango Raita is a creamy, cooling yoghurt dish that brings a refreshing balance to Indian cuisine. Made with low-fat yoghurt, mango, and fresh herbs, it is naturally sweet without added sugar and provides a good source of protein. This Mango Raita is quick to prepare and easy to digest, offering a tasty yet gentle option for older adults with Type II diabetes, which can be served as a light dessert or as part of an afternoon tea in residential and community settings.

Serves: 4

Dietary: Suitable for vegetarians, gluten-free, tree-nut free, peanut free, egg-free

Contains: Milk (yoghurt)

May Contain: None

Preparation time: 10 minutes

Cooking time: None

INGREDIENTS

1½ cups (375 g) low-fat Greek yoghurt, chilled
1/2 cup (120 g) mango puree, fresh, frozen or tinned
2 Tbsp fresh mint and coriander leaves, very finely chopped
1/2 tsp cumin powder
1/4 tsp ground black pepper
1 small green chilli, finely chopped (optional, reduce for milder flavour)
Water (as needed)

For serving

1/4 cup (40 g) fresh mango chunks
A pinch of red pepper flakes (optional)
Fresh mint and coriander leaves, chopped

METHOD

In a large bowl, whisk the yoghurt until smooth and creamy. Add chilled water as needed to adjust the yoghurt’s thickness to taste.
Stir in the mango puree, chopped mint and coriander, green chilli, cumin powder, black pepper, and salt (if using). Mix well.
Taste and adjust seasoning if required.
Garnish with mango chunks, fresh herbs, and a light sprinkle of red pepper flakes (optional).
Serve immediately, or refrigerate for 1-2 hours before serving for a chilled, refreshing snack.

This recipe has been donated by Porche Wong, Master’s Nutrition Student at Leeds Beckett University

NUTRITION INFORMATION

Per serving:
Total calories: 81 kcal
Fat: 0.6 g
of which saturates: 0.2 g
Carbohydrate: 9.2 g
of which sugars: 8.6 g
Fibre: 1.6 g
Protein: 10.1 g
Salt: 0.1 g

NUTRITION FACTS

This Mango Raita is low in fat, saturated fat, salt and no added sugar.
The natural sweetness is from the yoghurt and mango pulp.
The Mango Raita is a source of protein, providing over 10 g per serving, which contributes to the maintenance of muscle mass.
This recipe also provides a source of iodine and vitamin B12.
Yoghurt also provides a good source of calcium, supporting bone health.
Fresh mango provides additional natural sweetness along with Vitamin C, which helps support immunity.
A lighter alternative to creamy desserts.
Free from added sugar, making it suitable for those managing Type II diabetes and weight control.

VARIATIONS

Use fortified plant-based yoghurt for a dairy-free option.
Replace mango with other fruits such as apple, pear or berries.
Omit the green chilli or reduce pepper for a milder taste.
Add a sprinkle of toasted nuts or seeds (if no allergy) for crunch.
Add a pinch of ground cinnamon or cardamom for more natural sweetness without added sugar.

Checked by Kathy Lewis, Registered Nutritionist