You must try this recipe before mango season comes to an end! This has become one of our family's favorite summer delights.
We first discovered this beautiful traditional Thai recipe two years ago during one of our homeschool social studies projects while learning about Thailand. Ever since then, whenever sweet, juicy mangoes are in season, this recipe makes its way to our table.
Traditionally, mango sticky rice is made with generous amounts of sugar and sea salt. In my version, I skip the refined sugar and salt, as Ayurveda advises against combining fresh fruits with these ingredients. Instead, I use a small amount of pure maple syrup as a natural sweetener and very tiny himaylayan pink salt while cooking the sticky rice. The result is just as delicious, naturally sweet, and more Ayurvedically balanced!
My children love this as a nourishing breakfast or a refreshing late-afternoon summer dessert.
An Ayurvedic Perspective
According to Ayurveda, fruits are generally eaten separately from cooked foods for optimal digestion. Mango sticky rice is one of the few traditional combinations where fruit is paired with rice, creating a unique seasonal dish.
Sticky rice, known as khao niao in Thailand, has been a cherished staple of Southeast Asian cuisine for centuries, especially in northern and northeastern Thailand where it is enjoyed as a daily food. This rice is naturally alkaline and provides essential amino acids, making it a wholesome grain and a gluten-free source of healthy carbohydrates.
Ripe mangoes, however, have a warming (ushna) energy and may increase Pitta if consumed in excess. Raw mangoes, on the other hand, are cooling(sheeta) in nature, which is why they are commonly used in refreshing summer recipes and pickles. A simple Ayurvedic tip is to soak ripe mangoes in cold water for 20–30 minutes before eating. This practice is believed to help reduce their heating quality, making them gentler for those with a Pitta constitution. I like to sometime substitute the traditional white sticky rice with wild rice and red rice to keep the glycemic index lower while still enjoying this delicious summer treat. It turned out incredibly flavorful and satisfying! If you have prediabetes or diabetes, consider skipping the white sticky rice and trying wild rice or red rice instead. These wholesome alternatives provide more fiber and nutrients while helping support steadier blood sugar levels.
Nature itself is full of miracles. The sunlight nourishes plants through photosynthesis, while Ayurveda beautifully describes the cooling influence of the moon (Soma) as contributing to the subtle qualities and unique tastes of foods. Every fruit carries its own natural expression—mangoes are sweet, passion fruit is sour, pomegranate is astringent, and chilies are pungent. Isn't nature(Prakriti) amazing?
Now, let's make this delicious recipe!
Servings: 6 small, 4 large.
Ingredients
- 3 fully ripe mangoes (don't make this recipe unless your mangoes are perfectly ripe!)
- 1½ cups sticky rice
- 3 cups water
- ¼ teaspoon Himalayan pink salt
- 1 cup coconut milk
- 4–5 teaspoons pure maple syrup (or to taste)
- Toasted sesame seeds, for garnish
Instructions
Step 1
Wash the mangoes and submerge them in cold water for about 20–30 minutes, or refrigerate them until nicely chilled.
Step 2
Rinse the sticky rice well and cook it with 3 cups of water and add 1/4 tspHimalayan salt. I use the Multigrain setting on my Instant Pot, but you can also cook it in a pressure cooker until soft and tender.
Step 3
While the rice cooks, combine the coconut milk and maple syrup in a small bowl and stir until well mixed.
Step 4
Dry roast the sesame seeds in a pan over medium heat until lightly golden and fragrant. Set aside to cool.
Step 5 – Assemble
Place the freshly cooked warm sticky rice on a serving plate or bowl.
Generously spoon the sweetened coconut milk over the rice so it is beautifully coated.
Sprinkle with the toasted sesame seeds.
Peel and slice the chilled ripe mangoes and arrange them alongside the rice.
Now take a bite with the creamy sticky rice, juicy mango, and nutty sesame seeds together.
The simplicity is what makes this dish extraordinary. There are no elaborate spices or strong flavors—just warm sticky rice, creamy coconut milk, fragrant sesame seeds, and naturally sweet mangoes coming together in perfect harmony. Every bite tastes like summer.
This has become one of our family's favorite seasonal recipes, and I hope it becomes one of yours too.
If you try this recipe, I'd love to hear how it turned out! Leave a comment below and share your experience.
Happy cooking, and enjoy this beautiful taste of summer before mango season comes to an end!
Note: If your source organic rice, save the water used to wash the rice and give it to the house plants. It is a natural fertilizer rich in small amounts of starch, vitamins, minerals, and beneficial compounds that nourish the soil, support healthy microbial activity, and promote stronger plant growth.
Thank you for visiting Food for the Soul. We invite you to explore more Ayurvedic-inspired recipes, handmade organic herbal teas, traditional medicated Ghritams, personalized Ayurvedic consultations, and our integrative prediabetes wellness program. May every meal nourish your body, mind, and soul.
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Sundari Devi Dasi
MS Ayurveda and Integrative Medicine
