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.
- 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
- 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”
Beautiful presentation. This dessert looks wonderful and I like that it’s fat free.
I am not typically a fan of tapioca but this might just change my childhood memories!!! Gorgeous presentation!
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.
Mango and tapioca are so good together…The color of the mango really makes the dish!
A gorgeous verrine! The combination of mango and tapioca sounds fantastic!
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!
Hi Laurie – Your recipes rock!
I’ve really been enjoying tweaking these recipes and making them heart-healthy!
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.
Hi Claudia – you really won’t miss the fat. Let me know what you think!
This is a very healthy dessert recipe. I like that you used fresh nutmeg to spice it up. I’ve previously made a tapicoa dessert with heavy coconut milk, this looks like a good lightened up version for the warmer summers.
this reminds us of the many asian desserts..tapioca pearls are so addicting!
The grated nutmeg on top seals the deal! Looks fantastic layered with mango too.
I’m always on the lookout for healthy ways to satisfy my sweet tooth! The pudding looks so pretty with the mango… Thanks for sharing a great recipe!
Oh my word this sounds good. I love the creaminess paired with mango. Yum.
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!
Hi Dawn – apparently you’re not the only one! I should call it no-fear tapioca!
how orginal oh my will have to try this love tapioca and this mango is perfect looks wonderful and sounds even better~
Great idea! I’m always looking for something delicious to make. Love the pictures.
I love mangos and I love tapioca so I’m sure I would love this. Your pictures are beautiful. Thanks for sharing.
Beautiful and healthy, I love it!
I just love French Verrines. Lovely dish!
yum yum yum…. perfect summer dessert.
This looks wonderful! What a great way to enjoy dessert. It’s healthy, beautiful and no doubt delicious.
What a beautiful dessert and I love the tropical touch!
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!
This looks very inviting. I have used tapioca starch before, but never pearl tapioca. I should try, shouldn’t I?
What a gorgeous series of photos
This looks incredible and incredibly easy the way you lay it out..
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.