Lassi is a traditional drink from India, made with yogurt and often flavored with spices or fruit. This simple yet delicious beverage is enjoyed by millions of people across the Indian subcontinent and around the world. Lassi can be sweet or savory and is often served cold to help cool down during the hot summer months. It’s a nutritious drink, rich in probiotics, calcium, and protein, making it not only tasty but also good for your health.
In this guide, we’ll explore how to make three popular versions of Lassi: Sweet Lassi, Mango Lassi, and Salty Lassi. We’ll also discuss their nutritional benefits, variations, and tips for making the perfect Lassi at home.
What is Lassi?
Lassi is a traditional yogurt-based drink that originates from the Indian subcontinent. It is typically made by blending yogurt with water, milk, or fruit, along with a variety of flavorings. Depending on the type, Lassi can be sweet, salty, or flavored with fruit or spices.
In India, Lassi is often consumed as a refreshing beverage with meals or as a way to cool down during hot weather. It is a popular drink in many Indian restaurants, especially during the summer months, and is commonly paired with spicy food, as it helps to soothe the digestive system.
Health Benefits of Lassi:
Lassi is not just a delicious drink; it offers several health benefits as well, thanks to the key ingredient: yogurt.
- Probiotics: The yogurt used in Lassi contains live bacteria, which are beneficial for your gut health. These probiotics promote healthy digestion, boost immunity, and help maintain a balance of good bacteria in your gut.
- High in Protein: Yogurt is a good source of protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting muscle health.
- Calcium-Rich: Lassi provides calcium, which is important for bone and dental health. It helps in maintaining bone strength and prevents conditions like osteoporosis.
- Boosts Digestion: Lassi is known for its digestive benefits. The natural enzymes in yogurt help in breaking down food, making it easier to digest. Salty Lassi, in particular, is often consumed after meals to aid in digestion.
- Hydration: Since Lassi is typically served cold and contains water or milk, it is excellent for hydration, especially in hot weather.
- Improves Skin Health: The probiotics and nutrients in Lassi can help promote healthy skin. Drinking Lassi regularly can contribute to a glowing complexion and reduce acne and skin irritation.
Now that we understand the basics of Lassi, let’s dive into the recipes and how you can make this refreshing drink at home.
Sweet Lassi Recipe
Ingredients
- 1 cup plain yogurt full-fat or low-fat
- 1/2 cup cold water or cold milk for a richer taste
- 1 tablespoon sugar adjust to taste
- 1/2 teaspoon rose water or cardamom powder optional, for added flavor
- A few ice cubes optional
- Fresh mint leaves for garnish optional
Instructions
- Blend the Ingredients: Add the yogurt, water (or milk), sugar, and rose water or cardamom powder (if using) into a blender. Rose water adds a floral fragrance, while cardamom gives the Lassi a warm, slightly spicy flavor. If you prefer a colder drink, add a few ice cubes. Blend everything until the Lassi is smooth and frothy.
- Taste and Adjust: Taste the Lassi and add more sugar if needed, depending on your sweetness preference. Blend again for a few seconds to incorporate the sugar completely.
- Serve: Pour the Sweet Lassi into glasses and garnish with a few fresh mint leaves for a refreshing touch. Serve immediately for the best taste.
Notes
Nutrition (Per Serving)
Sweet Lassi (1 Glass):
- Calories: 150-200 kcal
- Carbohydrates: 30-35g
- Protein: 6-8g
- Fat: 4-6g
- Saturated Fat: 2-3g (if using full-fat yogurt)
- Cholesterol: 10-15mg
- Fiber: 0g
- Sugar: 25-30g
- Sodium: 25mg
- Calcium: 150mg
- Iron: 0.5mg
- Caffeine: 0mg
Mango Lassi Recipe
Mango Lassi Recipe
Ingredients
- 1 cup plain yogurt full-fat or low-fat
- 1/2 cup mango pulp or fresh mango peeled and chopped
- 1/2 cup cold water or milk for creamier Lassi
- 1 tablespoon sugar or honey adjust to taste
- 1/4 teaspoon cardamom powder optional
- A few ice cubes optional
- Fresh mint leaves for garnish optional
Instructions
- Blend the Ingredients: In a blender, add yogurt, mango pulp (or fresh mango), water (or milk), sugar, and cardamom powder. Blend everything until the mixture is smooth and creamy. If you like your Mango Lassi extra cold, add a few ice cubes to the blender.
- Taste and Adjust: Taste the Lassi and adjust the sweetness by adding more sugar or honey. Blend again to combine the sweetener.
- Serve: Pour the Mango Lassi into glasses and garnish with fresh mint leaves. For an extra touch, you can sprinkle a little extra cardamom on top.
Notes
Nutrition (Per Serving)
Mango Lassi (1 Glass):
- Calories: 180-220 kcal
- Carbohydrates: 35-40g
- Protein: 6-8g
- Fat: 4-6g
- Saturated Fat: 2-3g
- Cholesterol: 10-15mg
- Fiber: 1g (from mango)
- Sugar: 30g
- Sodium: 25mg
- Calcium: 150mg
- Iron: 0.5mg
- Caffeine: 0mg
Salty Lassi Recipe
Salty Lassi Recipe
Ingredients
- 1 cup plain yogurt full-fat or low-fat
- 1/2 cup cold water or milk for creamier Lassi
- 1/4 teaspoon roasted cumin powder
- 1/4 teaspoon black salt or regular salt to taste
- Fresh cilantro leaves for garnish optional
- A few ice cubes optional
Instructions
- Blend the Ingredients: In a blender, combine yogurt, cold water (or milk), roasted cumin powder, black salt, and ice cubes. Blend until smooth and frothy. Roasted cumin powder adds a smoky flavor, while black salt (or regular salt) gives the Lassi a savory kick.
- Taste and Adjust: Taste the Salty Lassi and adjust the salt or cumin powder according to your preference. Blend again to combine.
- Serve: Pour the salty Lassi into glasses and garnish with fresh cilantro leaves. This savory drink pairs well with Indian snacks or spicy foods.
Notes
Salty Lassi (1 Glass):
- Calories: 100-120 kcal
- Carbohydrates: 10-15g
- Protein: 6g
- Fat: 4-5g
- Saturated Fat: 2g
- Cholesterol: 10-15mg
- Fiber: 0g
- Sugar: 3-5g
- Sodium: 200-300mg
- Calcium: 150mg
- Iron: 0.5mg
- Caffeine: 0mg
Tips for Perfect Lassi:
- Use Fresh Yogurt: For the best taste and texture, use fresh, thick yogurt. If possible, choose whole-milk yogurt for a creamier texture, but low-fat yogurt works fine as well.
- Customize the Sweetness: Adjust the amount of sugar or sweetener to your liking. If you’re making Mango Lassi, the natural sweetness of the mangoes might mean you need less sugar.
- Add Ice for Refreshment: Adding ice cubes to the Lassi can make it extra refreshing, especially on a hot day.
- Experiment with Spices: You can always customize your Lassi with additional spices. If you like more flavor, try adding cinnamon, nutmeg, or saffron to Sweet Lassi. For Salty Lassi, add more roasted cumin powder for a smoky taste.
- Chill It: Lassi is best served cold. If you’re not serving it immediately, refrigerate it for a few hours before drinking.
Conclusion
Lassi is a delightful and versatile drink that can be enjoyed in many forms, from the sweet and creamy version to the tangy and savory variant. Whether you’re in the mood for a sweet Mango Lassi, a refreshing Salty Lassi, or a classic Sweet Lassi, each version is packed with flavor and nutrients that make it a great addition to any meal or as a standalone treat.
Not only does Lassi provide health benefits like promoting digestion and providing
