Natural Protein Smoothie
This all-natural, plant-based protein smoothie is loaded with whole-food ingredients that provide a satisfying boost of protein and fiber—no dairy, no nuts, and no artificial additives!
Servings: 2 servings
Calories: 474kcal
Equipment
- Blender
Ingredients
- ⅓ cup dried split red lentils (see notes)
- ⅔ cup water (to cook the lentils)
- 1 tablespoon chia seeds
- 3 tablespoons hemp hearts
- 1.5 Medjool dates pitted (or to taste)
- ⅔ cup frozen strawberries
- 1 cup unsweetened nondairy milk (plus 2 tablespoons (30ml) for each 1 tablespoon nut butter)
- 1.5 tablespoon peanut butter or tahini (optional)
- 1 tablespoon freeze-dried strawberry powder or cocoa powder (optional -see notes)
Instructions
- Cook the lentils: Rinse the lentils in a sieve under running water until the water runs clear, then drain. Transfer them to a small saucepan with ⅔ cup water (twice the amount of lentils). Bring to a gentle simmer and cook over low heat for about 12 minutes, or until the lentils are fully cooked but hold their shape. They should not be mushy.
- Blend: Transfer the cooked lentils to a blender along with chia seeds, hemp hearts, dates, frozen strawberries, non-dairy milk, nut butter, and strawberry powder (if using). Blend on high until smooth and creamy. Add more milk as needed until the desired consistency.
Notes
- Nutrition information includes peanut butter. Without nut butter, the total calories is 341 kcal, and the protein is 23 grams.
- Lentils: Use ⅓ cup dry split red lentils, or about 1 cup cooked. Or use the same amount of a different legume (white beans, chickpeas, green peas, navy beans).
- Cook the lentils with twice the amount of water over very low heat. The water should fully evaporate once the lentils are cooked.
- Milk: If omitting nut butter, use 1 cup of nondairy milk. Add 2 tablespoons of nondairy milk per 1 tablespoon of nut butter or tahini if using nut butter or tahini. For the recipe as written, calling for 1.5 tablespoons of nut butter or tahini, use 1 cup + 3 tablespoons of nondairy milk.
- Dates: Add more dates for a sweeter smoothie.
- For where to buy strawberry powder, see the blog post.
Nutrition
Calories: 474kcal | Carbohydrates: 44g | Protein: 28g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 2g | Sodium: 7mg | Potassium: 772mg | Fiber: 15g | Sugar: 17g | Vitamin A: 164IU | Vitamin C: 30mg | Calcium: 141mg | Iron: 7mg
