South AsianPorridge

Mango Lassi Protein Jar

A hearty mango-cardamom breakfast jar with soy yogurt, silken tofu, oats, chia, wheat germ, pistachios and lime.

Make-aheadHeartyContains gluten, soy, tree nuts
Hands-on9 minTotal time6 hr 9 minEnergy726 kcalProtein34g
Recipe details
Easy-going

Equipment: Blender

Keep chilled after cooking

Mango Lassi Protein Jar
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Body

Finish

Now we make

Method

This is made the night before - just stir and serve in the morning.

9 min hands-on 6 hr 9 min altogether
  1. 1
    Blend 140g silken tofu, 220g plain, unsweetened soy yogurt, 80ml unsweetened soy milk, 180g frozen or fresh mango, 12ml lime juice, β…œ tsp ground cardamom, 3g freshly grated ginger and ΒΌ tsp vanilla extract until completely smooth and thick
    πŸŒ™ the night beforeπŸ– 3 min
  2. 2
    Stir in 35g oats, 12g chia seeds, 15g wheat germ and 7g ground flaxseed, then spoon into a jar or lidded container
    πŸŒ™ the night beforeπŸ– 3 min
  3. 3
    Cover and refrigerate overnight or for at least 6 hours so the oats and chia thicken the lassi base
    πŸŒ™ the night beforeπŸ– 1 minπŸ’€ 6 hr unattended
  4. 4
    Stir well, loosen with a splash more soy milk if needed, then finish with 12g roughly chopped pistachios, 8g hemp seed and ΒΌ lime zest
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CPhosphorusMagnesium
Lower inVitamin KVitamin AVitamin E

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

726kcal

35%
Top contributors
Soy Yogurt Β· 19%Oats Β· 17%Mango Β· 15%
19% cal

Protein

34.0g

54%
Top contributors
Silken Tofu Β· 23%Soy Yogurt Β· 17%Oats Β· 14%
44% cal

Carbs

80.6g

Top contributors
Mango Β· 27%Oats Β· 24%Soy Yogurt Β· 22%
37% cal

Fat

29.8g

43%
Top contributors
Pistachios Β· 18%Silken Tofu Β· 13%Hemp Seed Β· 13%

Small numbers, big impact

Everyday essentials

Fibre17.82g
61%
Top contributors
Chia Seeds Β· 23%Oats Β· 18%Mango Β· 16%
Vitamin B120.98ΞΌg
41%
Top contributors
Soy Milk Β· 100%
Vitamin D3.82ΞΌg
25%
Top contributors
Soy Yogurt Β· 75%Soy Milk Β· 25%
Iodine0.00ΞΌg
0%
Iron7.07mg
39%
Top contributors
Oats Β· 23%Silken Tofu Β· 18%Wheat Germ Β· 13%
Zinc6.03mg
55%
Top contributors
Wheat Germ Β· 31%Oats Β· 19%Hemp Seed Β· 13%
Calcium732.10mg
73%
Top contributors
Soy Yogurt Β· 40%Silken Tofu Β· 25%Soy Milk Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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