Mango-Ginger Smoothie


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.

Mango-Ginger Smoothie
Cook Time:
10 mins
Total Time:
10 mins
1 serving


  • 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


  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 = 2 1/2 cups cooked.) Refrigerate for up to 3 days. Or freeze in 1/2-cup portions for up to 3 months (thaw before using).

Nutrition Facts (per serving)

352 Calories
1g Fat
79g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 3/4 cups
Calories 352
% Daily Value *
Total Carbohydrate 79g 29%
Dietary Fiber 10g 34%
Total Sugars 41g
Added Sugars 6g 12%
Protein 12g 25%
Total Fat 1g 1%
Saturated Fat 0g 1%
Vitamin A 35205IU 704%
Vitamin C 64mg 71%
Folate 86mcg 21%
Sodium 122mg 5%
Calcium 64mg 5%
Iron 4mg 21%
Magnesium 49mg 12%
Potassium 787mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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