Chia seeds soaked in soy milk set into a pudding overnight; mango and coconut go on in the morning. Vegan and made the evening before.
- Ready in5 minutes
- Serves1
Ingredients
- 30 g chia seeds
- 250 ml soy milk
- 120 g mango
- 8 g desiccated coconut
- 10 g maple syrup
Method
- Stir the chia seeds and maple syrup into the soy milk in a jar. Stir again after five minutes so the seeds do not sink and clump.
- Cover and refrigerate overnight, or for at least four hours, until thick.
- Peel and dice the mango.
- Spoon the mango over the pudding and scatter the coconut on top.
What this plate gives you
Thirty grams of chia seeds is where the 15 g of fibre and most of the 19 g of fat come from, and the soy milk carries most of the 15 g of protein, which is why this is made on soy rather than almond milk (almond milk would take it to about 5 g). At 432 calories it is a fifth of a 2,000-calorie day. Chia needs at least four hours to swell; stir it twice in the first twenty minutes, or it sets in a lump at the bottom.
Swaps
- Frozen mango, thawed: the same numbers and it is cheaper for most of the year.
- Greek yoghurt folded in before serving: about 10 g more protein.
- Leave out the maple syrup: 35 calories fewer.
Keeping it
Chia pudding keeps covered in the fridge for three days and is better on the second day. Add the mango when you eat it.
