Mango-Ginger Smoothie

4.8
(4)
4 Reviews

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.

By
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Mango-Ginger Smoothie
Cook Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Low-Fat Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 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

Directions

  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

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).

Originally appeared: EatingWell Magazine, July/August 2017

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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