6 vegan mango dessert recipes

Mango is a beloved fruit thanks to its sweetness. The refreshing mango fruit serves as a key ingredient in a variety of foods, including desserts. Whether you want a velvety mousse, a light and fluffy cake, or a delicious shake, there are a lot of vegan mango dishes you can try. This season, ditch the dairy and eggs, and opt for delightful vegan options bursting with mango flavour. Check out some of the best vegan mango dessert recipes.

6 vegan mango dessert recipes

Here are some ways to make vegan mango desserts, suggests nutritionist Shruti Keluskar.

1. Mango coconut chia pudding

Ingredients

• 1 cup of coconut milk
• 1/2 cup of chia seeds
• 1/2 cup of mango puree
• 1 tablespoon of maple syrup
• Fresh mango chunks for topping

Method

• Mix coconut milk, chia seeds, mango puree, and maple syrup.
• Refrigerate overnight.
• Stir well before serving and top with fresh mango chunks.

2. Mango sorbet

Ingredients

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• 3 mangoes
• 2 tablespoons of lemon juice
• 1/4 cup of water
• 1 tablespoon of honey

Method

• Peel and chop mangoes.
• Blend mangoes, lemon juice, water, and honey until smooth.
• Pour into a container and freeze for at least 4 hours.
• Scoop and serve.

3. Mango coconut ice cream

Ingredients

• 2 cups of coconut milk
• 1 cup of mango puree
• 1 tablespoon of vanilla extract

Method

• Blend all the ingredients until smooth.
• Pour into an ice cream maker and churn according to the manufacturer’s instructions.
• Freeze for an additional 2 hours before serving.

4. Mango sticky rice

Ingredients

• 1 cup of glutinous rice
• 1 cup of coconut milk
• 1 tablespoon of sugar or a healthy alternative
• 2 mangoes, sliced
• 1/4 teaspoon of salt

Method

• Cook rice according to package instructions.
• In a saucepan, heat coconut milk, sugar, and salt until sugar is dissolved.
• Pour coconut mixture over cooked rice and let sit for 20 minutes.
• Serve with sliced mangoes.

5. Mango avocado tart

Ingredients

• 1 avocado
• 1 mango
• 1 tablespoon of lime juice
• 1/4 cup of coconut cream
• 1 pre-made vegan tart crust

Method

• Blend avocado, mango, lime juice, and coconut cream until smooth.
• Pour mixture into tart crust.
• Chill for at least 2 hours before serving.

6. Mango coconut popsicles

Ingredients

• 2 mangoes
• 1 cup of coconut milk
• 1 tablespoon of maple syrup

Method

• Blend mangoes, coconut milk, and maple syrup until smooth.
• Pour mixture into popsicle moulds.
• Freeze for at least 4 hours.

What are the benefits of vegan mango desserts?

Here are some of the potential benefits of mango desserts –

1. Rich in nutrients

Mangoes are a powerhouse of essential nutrients. They are rich in vitamins A, C, and E, as well as several B vitamins like B6 and folate, as found in a study published in the Nutrients Journal. These vitamins are crucial for maintaining healthy skin, boosting the immune system, and improving overall energy levels. Additionally, mangoes provide important minerals such as potassium and magnesium, which are vital for heart health and muscle function.

2. Dairy-free

Vegan mango desserts use dairy alternatives like coconut, almond, or other plant-based milk. This makes them suitable for people with lactose intolerance or dairy allergies, says the expert. Dairy-free options can also reduce the intake of saturated fats and cholesterol found in dairy products, promoting heart health and reducing the risk of certain chronic diseases. However, more research is needed to prove the claim.

3. Low in saturated fat

Vegan desserts typically use ingredients that are lower in saturated fats compared to traditional dairy-based desserts. For example, coconut milk, a common ingredient in vegan recipes, contains medium-chain triglycerides (MCTs) that are more readily used by the body for energy, rather than being stored as fat, according to a study published in the International Journal of Food Science. This can help in maintaining a healthier lipid profile and reducing the risk of heart disease.

4. Natural sweeteners

Many vegan mango dessert recipes utilise natural sweeteners like maple syrup, or dates instead of refined sugars. Natural sweeteners generally have a lower glycemic index, causing a slower, more gradual rise in blood sugar levels, says the expert.

5. Improves digestive health

Mangoes and ingredients like chia seeds used in vegan desserts are high in dietary fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. It also supports a healthy gut microbiome, which is linked to improved digestion, better nutrient absorption, and overall gut health, as per a study published in the Nutrients journal.

6. Rich in anti-inflammatory properties

Mangoes contain several compounds with anti-inflammatory properties, such as quercetin, mangiferin, and various phenolic acids. These compounds can help reduce inflammation in the body, which is beneficial for individuals with inflammatory conditions like arthritis or chronic inflammatory diseases, as per a study published in the Molecules journal.

7. High in antioxidant properties

Mangoes are rich in antioxidants like beta-carotene and vitamin C, which help protect the body against oxidative stress and free radical damage. Antioxidants are crucial for preventing cellular damage, reducing the risk of chronic diseases, and promoting healthy ageing.