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.
Ingredients
- •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)
- •1 small piece Pandan leaf (or 1/2 tsp cardamom powder)
- •few Mint leaves (for garnish)
Step-by-step instructions
Step 1 · Wash the glutinous (sticky) rice thoroughly and soak in water for a...
Wash the glutinous (sticky) rice thoroughly and soak in water for at least 3-4 hours or overnight.
Step 2 · Drain the soaked rice and steam it using an idli steamer or a regul...
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.
Step 3 · While the rice steams
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.
Step 4 · Once the rice is cooked
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.
Step 5 · Peel and slice the ripe mango into thin
Peel and slice the ripe mango into thin, even slices.
Step 6 · To serve
To serve, place a portion of sticky rice on a plate, top with mango slices, and drizzle the remaining coconut milk mixture. Garnish with toasted sesame seeds and mint leaves if desired.
Why this recipe is healthy
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.
A note on tradition
Mango Sticky Rice is a festive dessert in Thailand, often enjoyed during the summer mango harvest. Its popularity in India has grown due to the love for mango-based treats, especially in states like West Bengal and Kerala. The dish is similar to Indian rice pudding (kheer), but with a tropical twist. It is often served at family gatherings or as a special treat during mango season.