Tofu Mango Pudding

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Tofu Mango Pudding
10 min.
2
276kcal

Suggestions


If you're on the lookout for a delightful dessert that perfectly balances taste, health, and dietary preferences, look no further than this Tofu Mango Pudding! This luscious, creamy pudding is not only packed with the vibrant flavors of sweet mango but is also a breeze to prepare, taking just 10 minutes from start to finish. It serves two, making it an ideal treat for you and a loved one or as a quick pick-me-up after a long day.

What makes this pudding truly special is that it's entirely plant-based, catering to those who follow a vegetarian or vegan lifestyle while being completely gluten and dairy-free. The star ingredient, silken tofu, provides a smooth texture that complements the sweetened mango pulp beautifully. It’s a delicious indulgence that doesn’t compromise on nutrition, with each serving offering a rich source of protein and healthy fats.

For an extra touch of flavor, you can add a hint of cardamom powder or vanilla extract. And, if you want to elevate the dessert even further, sprinkle some unsalted chopped pistachios on top for a delightful crunch and a burst of color. Trust me, this Tofu Mango Pudding isn't just good for you; it's a tropical escape that your taste buds will thank you for. Whether you're entertaining guests or treating yourself, this pudding is sure to impress with its unique flavors and textures!

Ingredients

  • 0.8 cup mango pulp sweetened
  • servings optional pistachios unsalted chopped
  • 0.5 cup silken tofu (I Used Nasoya Brand)
  • servings optional cardamom powder/vanilla extract 

Equipment

    Directions

    1. Blend smoothly the silken tofu, mango pulp and the flavoring of choice. I used cardamom powder and garnished it with chopped pistachios to give it an Indian mango kulfi taste. It tasted awesome and my 3 year old loved it.

    Nutrition Facts

    Calories276kcal
    Protein12.49%
    Fat45.99%
    Carbs41.52%

    Properties

    Glycemic Index
    9
    Glycemic Load
    0.87
    Inflammation Score
    -9
    Nutrition Score
    13.201738917309%

    Flavonoids

    Cyanidin
    2.05mg
    Catechin
    1mg
    Epigallocatechin
    0.57mg
    Epicatechin
    0.23mg
    Epigallocatechin 3-gallate
    0.11mg
    Quercetin
    0.41mg

    Nutrients percent of daily need

    Calories:275.74kcal
    13.79%
    Fat:14.66g
    22.55%
    Saturated Fat:1.77g
    11.04%
    Carbohydrates:29.77g
    9.92%
    Net Carbohydrates:26.3g
    9.56%
    Sugar:21.5g
    23.89%
    Cholesterol:0mg
    0%
    Sodium:23.59mg
    1.03%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.96g
    17.91%
    Iron:12.73mg
    70.74%
    Vitamin A:2240.2IU
    44.8%
    Copper:0.49mg
    24.32%
    Vitamin B6:0.48mg
    24.13%
    Vitamin B1:0.3mg
    20.18%
    Phosphorus:173.87mg
    17.39%
    Manganese:0.34mg
    16.8%
    Vitamin C:13.78mg
    16.7%
    Fiber:3.47g
    13.9%
    Magnesium:51.03mg
    12.76%
    Potassium:393.46mg
    11.24%
    Zinc:0.92mg
    6.16%
    Calcium:56.59mg
    5.66%
    Vitamin E:0.64mg
    4.29%
    Vitamin B2:0.07mg
    4.03%
    Folate:14.28µg
    3.57%
    Selenium:1.96µg
    2.8%
    Vitamin B3:0.54mg
    2.71%
    Vitamin B5:0.15mg
    1.46%