Silken Tofu Mango Smoothie

Name: Silken Tofu Mango Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: 200 g silken tofu, drained; 150 g mango, peeled and cubed, fresh or frozen; 200 ml soy milk; 1 tbsp lime juice; ¼ tsp ground ginger (optional); 60 g ice (optional)

Vegetarian

Ripe mango blended with silken tofu and soy milk until velvety, with a squeeze of lime. Dairy-free, plant-based and naturally sweet.

Silken Tofu Mango Smoothie is an International smoothie, ready in about 5 minutes and made with silken tofu and mango. It serves 1 and is rated beginner to cook.

Start cooking

No licensed photograph of this dish yet.

Prep: 5 min
Cook: 0 min
Total: 5 min
Serves: 1
Level: Beginner
Calories: 327

Ingredients

1 large glass

200 g Silken tofu (opens in a new tab), drainedContains soy
150 g Mango (opens in a new tab), peeled and cubed, fresh or frozenSwap: Peach (Ripe peaches work in summer.)
200 ml Soy milk (opens in a new tab)Unsweetened if you can find it.Contains soy
1 tbsp (15 g) Lime juice (opens in a new tab)
¼ tsp (0.5 g) Ground ginger (opens in a new tab) (optional)
60 g Ice (opens in a new tab) (optional)Skip if the mango is frozen.

Equipment

Blender (opens in a new tab)

Method

1
Step 1
Pour the soy milk (opens in a new tab) into the blender (opens in a new tab) and add the tofu, mango (opens in a new tab), lime juice (opens in a new tab) and ginger (plus ice if using fresh mango).
- 2 min
- Blender (opens in a new tab)
2
Step 2
Blend on high until silky with no visible specks of tofu, about 1 minute.
- 1 min
- Blender (opens in a new tab)
3
Step 3
Taste and add a little more lime if the mango (opens in a new tab) is very sweet. Serve immediately.
- 1 min
How it looks · Photo: Willians Huerta on Pexels

About this dish

Origin: Not attributed to one place · Origin uncertainA modern, everyday preparation with no single place of origin.
Dish: Breakfast · Snack · Smoothies
Cooking method: Blended, No-cook
Taste: fruity, creamy, citrusy
Diet: Vegan · No gluten ingredients · Dairy-free · No nut ingredients · High-protein
All labels
Vegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · High-protein · Low-fat · Low-sodium · DASH-style · Calorie-conscious
Worked out from the ingredients. How labels work
Good for: Everyday · Minimal cleanup
Cook more with: Silken tofu · Mango · Soy milk · Lime juice
Techniques: Wet grinding · Emulsification

Allergens

Contains: Soyfrom silken tofu, soy milk

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

327 kcal per serving

Calculated

1 serving ≈ 571 g · recipe makes 1

Where the energy comes from

Protein 26%
Carbohydrate 45%
Fat 30%

Nutrition per serving and per 100 g
Nutrient	Per serving	Per 100 g*
Energy	327 kcal	57 kcal
Protein	22.4 g	3.9 g
Carbohydrate	39 g	6.8 g
Net carbohydrate	35 g	6.1 g
Sugars	30.4 g	5.3 g
Added sugars	0 g	0 g
Fibre	4.1 g	0.7 g
Fat	11.6 g	2 g
Saturated fat	1.6 g	0.3 g
Trans fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	123 mg	22 mg
Salt equivalent	0.3 g	0.1 g

Vitamins & minerals per serving

Potassium: 753 mg
Calcium: 292 mg
Iron: 3.8 mg
Magnesium: 122 mg
Vitamin A (RAE): 81 µg
Vitamin C: 60 mg
Vitamin D: 0 µg
Vitamin B12: 0 µg
Folate (DFE): 191 µg

How these numbers were made

Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
*Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
Optional ingredients are not included: ground ginger, ice.
“—” means the value isn’t known for enough of the ingredients; it is never zero by default.
Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

Silken (not firm) tofu disappears completely into the drink; you won't taste it.
Frozen mango chunks are often riper and sweeter than out-of-season fresh mango.

Common mistakes

Using firm tofu, which leaves a grainy texture.

Storage

Keeps covered in the fridge for up to 1 day; stir or shake before drinking.

Variations

Cardamom mango: Replace the ginger with a pinch of ground cardamom for a lassi-like flavour.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added 26 Oct 2026 · Updated 8 Nov 2026

Recipe DNA

How this dish is built

Customise in Sip & BlendCompare with

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Silken tofu, drained200 g
Mango, peeled and cubed, fresh or frozen150 g
Soy milk200 ml · 206 g

Used in step 1

Less sweet, dairy-free, caffeine-free or for more people — the original stays as it is.

Customise in Sip & Blend

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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