How to Make Mango Sticky Rice (Traditional & Healthy Version)
Mango Sticky Rice, known as 'Khao Niew Mamuang' in Thailand, is a beloved Southeast Asian dessert that perfectly marries the fragrant sweetness of ripe mangoes with the comforting texture of sticky rice. Although it hails from Thailand, its flavors and ingredients resonate deeply with Indian palates, especially in regions like West Bengal and Kerala where mangoes are cherished in summer desserts. This vegetarian snack is light, naturally gluten-free, and easily adaptable for Indian kitchens. In India, mango is regarded as the 'King of Fruits', and its use in desserts is widespread during the hot months. Mango Sticky Rice offers a delightful blend of creamy coconut milk, chewy rice, and luscious mango slices, making it a refreshing treat for both kids and adults. It's a wonderful way to celebrate the mango season, and its minimal use of oil and sugar ensures it's a healthier alternative to many traditional Indian sweets. Serve it at gatherings, as a post-lunch snack, or during festive summer afternoons—its tropical taste and health benefits make it a favorite everywhere.
材料(1 small bowl sticky rice with 1/2 sliced mango分)
- 1/2 cup Glutinous rice (sticky rice) (soaked for 3-4 hours)
- 1 large Fresh ripe mango (peeled and sliced)
- 1/2 cup Light coconut milk (use 'nariyal ka doodh')
- 2 tbsp Jaggery powder (gud, or use coconut sugar)
- a pinch Salt
- 1 tsp Sesame seeds (toasted, for garnish) - オプション
- 1 small piece Pandan leaf (or 1/2 tsp cardamom powder) - オプション
- few Mint leaves (for garnish) - オプション
作り方
- 1
Wash the glutinous (sticky) rice thoroughly and soak in water for at least 3-4 hours or overnight.
5 minutes
Soaking ensures even cooking and a soft texture.
- 2
Drain the soaked rice and steam it using an idli steamer or a regular steamer for 15-18 minutes until the rice is fully cooked and translucent.
18 minutes
Do not boil; steaming preserves the rice's sticky texture.
- 3
While the rice steams, warm the coconut milk gently in a pan. Add jaggery powder and a pinch of salt. Stir until the jaggery dissolves. Add pandan leaf or cardamom if using, then turn off the heat.
5 minutes
Do not boil the coconut milk, just heat enough to blend flavors.
- 4
Once the rice is cooked, transfer to a bowl and immediately pour half of the sweetened coconut milk over it. Mix gently, cover, and let it rest for 10 minutes to absorb flavors.
10 minutes
Letting it rest helps the rice soak up the coconut essence.
この料理が健康的な理由
This version of Mango Sticky Rice is prepared with minimal added sugar, uses jaggery for natural sweetness, and is free from artificial flavors. The inclusion of fresh mango increases fiber and vitamin content, while the absence of deep frying keeps calorie count low. It's a balanced snack that satisfies sweet cravings in a nutritious way, making it ideal for calorie-conscious individuals.
Mango Sticky Rice is naturally gluten-free and vegan-friendly when made with coconut milk. Mango provides vitamin C, vitamin A, and antioxidants, while sticky rice offers complex carbohydrates for sustained energy. Coconut milk adds healthy fats and a creamy texture without heavy cream. Using jaggery instead of refined sugar lowers the glycemic index and adds trace minerals. Each serving is light, making it suitable for a mid-day snack.
プロのヒント
- 💡Tip 1: Use only ripe, fragrant mangoes for the authentic taste.
- 💡Tip 2: Always steam, not boil, sticky rice for best texture.
- 💡Tip 3: Add pandan leaf or cardamom for extra aroma.
- 💡Tip 4: Rest the rice after mixing with coconut milk to soak flavors.
- 💡Tip 5: Serve chilled for a refreshing summer snack.
保存と提供
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Best enjoyed fresh; mango may release water on storage.
最適な提供方法: Afternoon snack or light dessert
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 300.0 kcal |
| タンパク質 | 3.0 g |
| 炭水化物 | 38.0 g |
| 総脂質 | 4.5 g |
| 食物繊維 | 1.2 g |
| 糖類 | 13.0 g |
| 鉄 | 0.6 mg |
| カルシウム | 18.0 mg |
