Raw Vegan Mango Parfait Recipe

Dairy-free Parfait Recipe

This mouth-watering dessert is a layered crunchy-creamy mango goodness in every spoonful.

We wait for summer because come summer it’s time to indulge in Mango Parfait! Gorge on this delicious, frozen raw vegan dessert to beat the heat! Are you that person who can’t help but take a second helping of dessert? Well, this dish is your dream come true and more!

Parfait is a frozen dessert made from a base of sugar syrup, egg, and cream. Can there be healthy and guilt free version of this? You bet! It’s easy too and you can have some every day this summer right out of your refrigerator. This recipe shows you how to make raw vegan Mango Parfait, which is sugar-free as well. This mouth-watering dessert is a layered crunchy-creamy mango goodness in every spoonful. Mangoes and nuts combine to make a heavenly, power-packed dessert that feeds more than just your taste buds.

Try this simple Raw Vegan Mango Parfait while the Mango season lasts 😀

Whole Food Plant Based Raw Vegan Mango Parfait Recipe

Course: Raw Snack; Breakfast; Course 1 (Raw Dish) at Lunch or Dinner Meals
Cuisine: American, French
Prep Time: 10 minutes
Servings: 2 people

INGREDIENTS

Base layer

1/2 cup Mixed Nuts: almonds, cashews, walnuts, pista (raw)
1/4 cup Dates or soaked raisins
2 tsp Buckwheat groats (optional)
2 tsp Mango ripe, few chopped pieces for flavour
1 pinch Cardamom Powder / elaichi

Middle Layer

1 cup Cashews soaked
1/4 cup Dates or soaked raisins
1/8 cup Mango ripe, few chopped pieces for flavour
1 tsp Lemon Juice
2 tsp Water as required

Top Layer

1 cup Mango ripe, chopped

Garnishing

2 tsp Mango riped, chopped
1 tsp Mixed nuts chopped

INSTRUCTIONS

1. Blend raw nuts into a coarse powder.
2. Blend dates (if dates are hard or dry, soak in water for 1 or 2 hours to make them soft), raw buckwheat groats, mango, cardamom powder with powdered nuts so that it sticks together to form a base layer. Adjust sweetness with extra dates if required.
3. Transfer this to a shot glass or any vessel of choice and press this mixture as the base or crust. Freeze for 1 hour, until next layer is prepared.
4. Soak cashews overnight or at least for 2 hours. Blend soaked dates, soaked cashews, mango, and lemon juice into a smooth paste. Adjust sweetness if required. Add this mixture on the crust. Freeze again for 2 hours.
5. Puree ripe mango. Pour it on the above layer and garnish it with chopped mangoes and nuts.
6. Add as many layers as you wish! After adding each layer, freeze for 1-2 hours. Serve fresh!

Plant Based Chef Pro Tips for the Best Raw Vegan Mango Parfait Recipe

1. You can use pumpkin or sunflower seeds as well for the base layer.
2. Use tender coconut pulp in place of cashews in second layer if allergic to cashews.
3. Fresh grated coconuts can also be used in base layer along with other nuts.
4. Freeze it for couple of more hours and serve it as a yummy cheesecake
5. Replace cardamom with cinnamon or vanilla for completely different hints of flavour!

Nutrition Science Highlights for WFPB Raw Vegan Mango Parfait Recipe

1. Why not honey, sugar or jaggery? Sugar and Jaggery are processed foods. Although jaggery is healthier than brown sugar, which, in turn, is healthier than white sugar, all forms of processed foods are unhealthy when compared to whole plant foods. Honey is healthwise as good as jaggery, which isn't saying much. In addition to not being very healthy, honey production kills millions of bees every year, affecting our environment adversely. The best sweetener alternative is a whole fruit or dry fruit. The easiest method of using these is date syrup, as it does not involve peeling or chopping.
2. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)
3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!