Heart-Healthy Mango Tapioca Verrine

James Beard called tapioca pudding, “a most refreshing dessert…delicious to the taste.” This twist on the classic old-fashioned tapioca pudding recipe is heart-healthy and simply delightful!

Fat-free, cholesterol-free, and gluten-free yet creamy and satisfying this pudding pairs wonderfully with juicy fragrant colorful mango.

The cassava or tapioca plant is grown in the tropics and produces a fleshy edible root stock very rich in starch containing significant amounts of calcium, phosphorus and vitamin C. Starch is extracted from the cassava and formed into “pearls.”

My recipe is a fat-free version adapted from Bob’s Red Mill Small Pearl Tapioca.

Ingredients:

  • 1/3 c. small pearl tapioca
  • 3/4 c. water
  • 2 1/4 c. fat-free milk
  • 1/4 t. salt
  • 3 T. egg substitute
  • 2 fresh egg whites
  • 1/2 c. sugar
  • 1/2 t. vanilla
  • fresh grated nutmeg
  • mango
  • citrus leaves for garnish

In a sauce pan, soak tapioca in water for 30 minutes. Add fat-free milk, salt, and egg substitute and stir over medium heat until boiling. Simmer uncovered over very low heat for 10-15 minutes. Stir often.

Beat egg whites with sugar until soft peaks form.

Fold about 3/4 c. of hot tapioca into the egg whites.

Then fold the mixture back into the sauce pan. Stir over low heat for about 3 minutes.

Cool 15 minutes then add vanilla.

Add fresh grated nutmeg.

Serve warm or cool, plain (with a dash of nutmeg) or with fresh fruit.

Here we diced fresh mango and layered it between pudding, served in adorable 2 0z. glasses.

Heart Health Happy!

29 thoughts on “Heart-Healthy Mango Tapioca Verrine”

  1. ooh, I like the combo of the tapioca with mango. Indeed it looks refreshing. And thanks for the good info about tapioca, I didn’t realize it had so much nutritional value.

  2. I love this low fat..or is it fat free.. version of tapioca. Thank you for sharing this healthy take on it! I too have been trying to take old recipes and make a healthy version of them. Love the mango too!

  3. You know I’m going to try this, don’t you. And I just came back from grocery shopping! I always need an excuse to go back. (Need paper towels does not inspire) I am lowering my cholesterol with you – so fat-free – perfect. What I love (apart from tasting it with my eyes indeed) are the sunny, summery, cool colors that invite.

  4. looks tasty! daniel constantly wants me to try to make tapioca, but i think i have some childhood memory that’s scarred me and prevented me from trying it. this looks so tasty i just may have to face my fear!

  5. I love how you used mango with the tapioca! I have 3 champagne mangos ripe and ready to go! These are the kinds of desserts I need to be eating!

  6. Tapioca pudding is such a comfort food it can hardly be associated with rich overindulgent desserts! Love that version with the layer of tangy mango! and I want to know is this a real orange blossom or plastic one? it is beautiful.

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