Lentils in a smoothie recipe? Yes! They're a healthy source of plant-based protein, adding 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.
Nutrition per serving may change if servings are adjusted.
½ cup cooked red lentils (see Tips), cooled
½ cup unsweetened almond milk (plain or vanilla)
1 cup frozen green grapes
1 cup baby spinach
1 teaspoon honey
3 ice cubes
Place lentils, almond milk, grapes, spinach, honey and ice cubes in a blender. Blend on high until very smooth, 2 to 3 minutes.
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).
291 calories;2 g fat(0 g sat); 7 g fiber; 60 g carbohydrates; 12 g protein; 82 mcg folate; 0 mg cholesterol; 29 g sugars; 6 g added sugars; 4,039 IU vitamin A; 22 mg vitamin C; 314 mg calcium; 5 mg iron; 136 mg sodium; 567 mg potassium
Vitamin A (81% daily value), Vitamin C (37% dv), Calcium (31% dv), Iron (28% dv), Folate (20% dv)
Carbohydrate Servings: 4
Exchanges: 1½ starch, ½ vegetable, 2 fruit, ½ other carbohydrate, 1½ lean meat