Berry-Coconut Smoothie

Berry-Coconut Smoothie

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From: EatingWell Magazine, July/August 2017

Add protein and fiber to your smoothie—without dairy or protein powder—with lentils. They're a sneaky source of plant-based protein in this healthy smoothie recipe.

Ingredients 1 serving

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  • ½ cup cooked red lentils (see Tips), cooled
  • ¾ cup unsweetened vanilla coconut milk beverage
  • ½ cup frozen mixed berries
  • ½ cup frozen sliced banana
  • 1 tablespoon unsweetened shredded coconut, plus more for garnish
  • 1 teaspoon honey
  • 3 ice cubes

Preparation

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  1. Place lentils, coconut milk, berries, banana, coconut, honey and ice cubes in a blender. Blend on high until very smooth, 2 to 3 minutes. Garnish with more coconut, 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: 322 calories; 8 g fat(6 g sat); 9 g fiber; 58 g carbohydrates; 11 g protein; 93 mcg folate; 0 mg cholesterol; 21 g sugars; 6 g added sugars; 440 IU vitamin A; 16 mg vitamin C; 108 mg calcium; 3 mg iron; 26 mg sodium; 614 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value), Folate (23% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 1 starch, 1½ fruit, ½ other carbohydrate, 1½ lean meat, 1½ fat

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