Mango-Ginger Smoothie

Mango-Ginger Smoothie

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From: EatingWell Magazine, July/August 2017

Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder.

Ingredients 1 serving

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  • ½ cup cooked red lentils (see Tips), cooled
  • 1 cup frozen mango chunks
  • ¾ cup carrot juice
  • 1 teaspoon chopped fresh ginger
  • 1 teaspoon honey
  • Pinch of ground cardamom, plus more for garnish
  • 3 ice cubes

Preparation

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  1. Place lentils, mango, carrot juice, ginger, honey, cardamom and ice cubes in a blender. Blend on high until very smooth, 2 to 3 minutes. Garnish with more cardamom, if desired.
  • Tips: To cook red lentils: Cook in boiling water until just tender, about 15 minutes. Drain and cool. (1 cup dry = 2½ cups cooked.) Refrigerate for up to 3 days. Or freeze in ½-cup portions for up to 3 months (thaw before using).

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 352 calories; 1 g fat(0 g sat); 10 g fiber; 79 g carbohydrates; 12 g protein; 86 mcg folate; 0 mg cholesterol; 41 g sugars; 6 g added sugars; 35,205 IU vitamin A; 64 mg vitamin C; 64 mg calcium; 4 mg iron; 122 mg sodium; 787 mg potassium
  • Nutrition Bonus: Vitamin A (704% daily value), Vitamin C (107% dv), Folate (22% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 3 vegetable, 2 fruit, ½ other carbohydrate, 1½ lean meat

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