Indian · drink
Salted Mint Lassi with Ginger
Video by Manjula's Kitchen on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A savoury yoghurt drink with no added sugar: about 9 g of protein, a quarter of a day's calcium and over a third of a day's vitamin B12 a glass. It is salty: nearly 1,000 mg of sodium a glass.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Finely grate a piece of fresh ginger, then squeeze the pulp with your fingers to collect about 2 tsp of juice. 1:38
- In a blender, blend ¼ cup mint leaves with about 2 tbsp of the yoghurt into a fine, smooth paste. 2:03
- Add the ginger juice, ½ tsp salt, the black salt (if using) and the rest of the 2 cups of yoghurt. Blend for only a few seconds: blended too long, it turns frothy. 2:40
- Fill two glasses with ice cubes and pour in the lassi. Sprinkle each with a pinch of roasted cumin powder and top with a few mint leaves. 3:29
Tip. For a thinner lassi, Manjula's written recipe blends in 1 cup of water and uses ½ cup ice. It keeps for a day in the fridge. Roast cumin seeds in a dry pan, then grind.
The method is a summary in our words — the video shows every step.
One portion (1 tall glass over ice) gives you 1 of 2
Where the energy comes from one serve
- Net carbs 32%
- Protein 22%
- Fat 46%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High38%
0.9 µg a serve, mostly from plain yoghurt (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High24%
308 mg a serve, mostly from plain yoghurt (96%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source14%
1.5 mg a serve, mostly from plain yoghurt (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium Source10%
5.4 µg a serve, mostly from plain yoghurt (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 11
Potassium9%
420 mg a serve, mostly from plain yoghurt (90%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium8%
35 mg a serve, mostly from plain yoghurt (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A8%
74 µg a serve, mostly from plain yoghurt (90%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate5%
22 µg a serve, mostly from plain yoghurt (79%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B65%
0.1 mg a serve, mostly from plain yoghurt (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-34%
0.1 g a serve, mostly from plain yoghurt (72%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron3%
0.6 mg a serve, mostly from plain yoghurt (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C3%
2.6 mg a serve, mostly from plain yoghurt (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E1%
0.2 mg a serve, mostly from plain yoghurt (89%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0.5 µg a serve, mostly from plain yoghurt (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Manjula's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.