SmoothieVegetarian

Mango chia smoothie bowl

Name: Mango chia smoothie bowl
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Cuisine: Indian
Ingredients: 150 g Mango, cubed and frozen for at least 3 hours; 1/2 small (50 g) Banana, frozen; 100 g Fresh curd (dahi), thick, chilled; 1 tbsp (12 g) Chia seeds; 1 tbsp (10 g) Pumpkin seeds; 2 tbsp (20 g) Pomegranate arils; 1 pinch Cardamom powder

A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.

Time: 8 min
Makes: 1 serving
Level: Easy
Gear: Blender / mixer

Per serving

1 bowl (350 g)

Calories: 310kcal
Protein: 10g
Carbs: 44g
Fibre: 8g
Fat: 12g
Sugar: 31g

Frozen mango and banana blended with thick curd into a soft-serve texture, eaten from a bowl with chia seeds, pumpkin seeds and pomegranate on top. Eating a smoothie with a spoon slows you down, and the seed toppings add fibre, protein and crunch. It works as a light lunch on a hot day or a weekend breakfast.

High fibre
Gut friendly
No cook
Under 15 min
No added sugar
Breakfast
Lunch

Contains dairy.

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Ingredients

1 serving

Mango · cubed and frozen for at least 3 hours150 g
Banana · frozen1/2 small (50 g)
Fresh curd (dahi) · thick, chilled100 g
Chia seeds1 tbsp (12 g)
Pumpkin seeds1 tbsp (10 g)
Pomegranate arils2 tbsp (20 g)
Cardamom powder1 pinch

Method

1
Put the frozen mango, frozen banana, curd and cardamom in the blender jar. Pulse 8–10 times, scraping the sides between pulses, then blend on high for 20 seconds until it is thick like soft ice cream. Do not add liquid; patience gives the thick texture.
2
Scoop into a chilled bowl and smooth the top.
3
Sprinkle the chia seeds, pumpkin seeds and pomegranate over the top and eat immediately with a spoon.

Tips

Freeze mango in a single layer on a plate first, then bag it, so the cubes do not stick into one block.
A tablespoon of rolled oats in the blend makes it more filling for lunch.

Swaps

Thick coconut yogurt in place of curd makes it vegan with about 3 g less protein.

Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.

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Berry oats smoothie bowl
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
7 min
Calories
350 kcal
Protein
14 g protein