Enjoy a refreshing Date strawberry Protein smoothie with just a few ingredients and no banana. Perfect for a protein-rich, quick and easy breakfast or snack!
Why You’ll Love This High Protein Vegan Date Strawberry Smoothie
If you are looking for a delicious, nutritious way to start your day or refuel after a workout, then you are at the right place. This vegan strawberry protein smoothie is perfect for you, AND it doesn’t contain any protein powder, packing in 20-22 g of protein per serving!
Packed with protein-rich ingredients like chia seeds, almond butter, soy milk, and soy yogurt, this smoothie is a healthy and plant-based option to help you meet your protein needs.
Plus, it’s naturally sweetened with dates, making it a healthy treat. And for those who prefer to skip bananas in their smoothies, this recipe is banana-free. Get ready to blend up a tasty and satisfying protein-packed smoothie that will leave you feeling energized and nourished.
High Protein Vegan Date Strawberry Protein Smoothie Ingredients and Substitutes:
- Soy milk (unsweetened) : You can substitute with almond milk, oat milk, coconut milk, or any other plant-based milk of your choice.
- Soy yogurt (plain or vanilla) : If you don’t have soy yogurt, you can use oat yogurt, almond yogurt, coconut yogurt, or any other type of yogurt you prefer.
- Chia seeds: Chia seeds can be replaced with flax seeds, hemp seeds, or ground nuts for added protein and fiber.
- Strawberries : You can use any other type of berry such as blueberries, raspberries, or blackberries as a substitute for strawberries.
- Medjool dates (add more if you want it to be sweeter): If you prefer a different natural sweetener, you can use honey, maple syrup, agave nectar, or stevia.
- Almond butter (for extra protein and richness): Almond butter can be swapped with peanut butter, cashew butter, sunflower seed butter, or any other nut or seed butter you prefer.
- Vanilla extract: If you don’t have vanilla extract, you can use almond extract, maple syrup, or a dash of cinnamon for flavor.
- Ice cubes : If you don’t have ice cubes, you can use frozen fruit or omit them altogether for a less chilled smoothie. Adjust the amount based on how thick or thin you prefer your smoothie to be.
- Can I use fresh strawberries instead of frozen?
Yes, you can use fresh strawberries if you prefer. Just add some ice to the smoothie to achieve a cold and thick consistency.
- Can I use a different type of milk or liquid?
Absolutely! Feel free to use any milk of your choice, such as almond milk, coconut milk, or even water. You can also use orange juice or apple juice for a different flavor.
- Can I add other fruits to this smoothie?
Of course! You can mix in other fruits like blueberries, pineapple, banana, or mango to create a unique blend. Feel free to freeze the fruit beforehand for a thicker smoothie.
- Can I add sweetener to the smoothie?
Yes, you can add sweetener of your choice if desired. You can use maple syrup, agave nectar, or a sugar substitute to adjust the sweetness to your liking.
- How can I make this smoothie in advance for busy mornings?
You have two options: you can either freeze the prepared smoothie and thaw it overnight for a quick breakfast, or you can prep the ingredients, freeze them, and blend them with the liquids in the morning for a fresh smoothie.
Other smoothies from the blog:
- Mango Lassi
- Mango Cardamom Nice-Cream
Date Strawberry Protein Smoothie: No Protein Powder, No Banana
Ingredients1x2x3x
- 1 cup soy milk unsweetened
- ½ cup soy yogurt plain or vanilla
- 1 tablespoon chia seeds or flax seeds
- 1 teaspoon vanilla extract
- 4-5 large strawberries fresh or frozen
- 2 pitted Medjool dates add more if you want it to be sweeter
- 2 tablespoons almond butter for extra protein and richness
- Ice cubes optional, adjust based on your preference for thickness
Instructions
- If your dates are not soft, soak them in warm water for about 10 minutes to soften them up.
- In a blender, add the soy milk, soy yogurt, chia seeds, strawberries, softened dates, and almond butter. Add some ice cubes if desired for a colder and thicker smoothie.
- Blend on high until smooth and creamy. Add more soy milk if needed to reach your preferred consistency.
- Enjoy your smoothie immediately for the best flavor, or keep it chilled in the refrigerator.
Nutrition
Try this Lebanese dish made with Lentils, Rice and asparagus, also known as Mujadara. This is a simple yet hearty dish that is packed with flavor and nutrition.
This recipe is super delicious, and easy to make, pretty cost-effective, and incredibly healthy. It is made with simple ingredients like lentils, rice, caramelized onions, and a blend of spices. You can easily find these ingredients in your pantry. Give this recipe a try and enjoy a taste of Middle Eastern cuisine in the comfort of your own home.
In Indian cuisine, there are similar dishes that share some similarities with Mujadara in terms of ingredients and preparation methods. One such dish is “ Khichdi ” or Khichadi made with lentils and rice. Khichadi or khichdi is a perfect option for a satisfying and nutritious meal as well. Khichdi is a traditional Indian ‘comfort’ food made by cooking rice and lentils together with spices. While the basic recipe for Khichdi consists of rice, lentils (usually moong dal or split yellow lentils), and spices like cumin, turmeric, and ginger, variations exist across different regions of India.
Mujadara or Mujaddara
Mujadara or Mujaddara is a dish consisting of cooked lentils together with groats (hulled grain broken into fragments larger than grits), rice, and garnished with sautéed caramelized onions. Mujadara has historic roots in the Middle East, specifically in the Levantine region, which comprises Palestine, Syria, Jordan, and Lebanon today. It has been an integral part of Mediterranean cuisine for generations and is still loved today.
The process of preparing this dish is easy, which makes it a great option for busy weeknights or lazy weekends. The combination of lentils and rice provides a good source of plant-based protein, fiber, and essential nutrients, making it a wholesome and filling meal. The caramelized onions add a rich and sweet flavor, elevating the dish to a whole new level. Add a pop of seasonal flavor with asparagus. Let’s dive right into the instructions and ingredients list.
Ingredients for Mujadara Recipe with Asparagus
- ½ cup (118 ml) olive oil
- 2 large yellow onions, thinly sliced
- 4 ½ cups (1.06 liters) water
- 2 cups (400 grams) brown or green lentils, rinsed and drained
- 1 teaspoon (5 grams) salt
- 1 cup (200 grams) long-grain white rice, rinsed
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground red chili (optional)
- 6-7 stalks of asparagus, trimmed and diced in about 2.5 cm or 1 inch pieces
Substitute List
- Olive Oil (118 ml): Canola oil Vegetable oil Sunflower oil
- Yellow Onions (2 large, thinly sliced): White onions Red onions Shallots
- Long-Grain White Rice (1 cup or 200 grams, rinsed): Basmati rice
- Ground Cumin (2 teaspoons): Cumin seeds (lightly toasted and ground at home) Garam masala (less quantity as it’s a blend)
- Ground Red Chili (1 teaspoon, optional): Cayenne pepper or Paprika or Red pepper flakes
Instructions to make the recipe
- Place rice in a bowl, cover with cold water, and let it soak.
- Heat olive oil in a large pot over high heat. Add thinly sliced onions and cook until deeply browned and crispy, about 20 minutes. Transfer onions to a paper towel-lined plate to crisp further as they cool.
- Rinse lentils and place them in a pot with 1.06 liters of water. Bring to a boil, then simmer covered for 15 minutes.
- Drain soaked rice and rinse under cold water. Add rice to the pot with lentils. Stir in salt, ground cumin, ground coriander, and ground red chili (if using).
Coriander powder
- Clean the asparagus and cut into small pieces. Place diced asparagus on top of rice and lentil mixture.
- Cover the pot and cook undisturbed for 15 minutes. Remove the pot from heat and let it rest, covered, for an additional 5 minutes. Use a fork to fluff and mix rice and lentils together.
- Distribute crispy onions over the prepared mujadara. Serve warm, optionally accompanied by labneh or cucumber yogurt sauce.
Storage and Freezing Mujadara:
Storing Mujadara:
Before storing Mujadara, ensure it has cooled completely. Then, transfer it to an airtight container or sealable plastic bag. Refrigerate the Mujadara, where it can be stored for up to 3-4 days.
Freezing Mujadara:
To freeze Mujadara, first, allow it to cool completely to room temperature. Portion it into smaller serving-sized portions, if desired, for easier thawing and reheating. Place the portions in freezer-safe containers or heavy-duty freezer bags, removing as much air as possible before sealing to prevent freezer burn.
When storing Mujadara or any dish containing rice in the refrigerator, it’s important to avoid keeping the rice for too long. Rice tends to dry out and lose its texture and flavor over time when stored in the fridge for an extended period. To maintain the quality of the rice in your Mujadara, it’s best to consume it within 3-4 days of refrigeration. If you have leftover Mujadara that you don’t plan to consume within this timeframe, consider freezing it instead of keeping it in the fridge.
- Brown Rice Khichdi
- Roasted Mung Daal/Lentils
- Daal Tadka
- Spinach Daal/Lentils
Mujadara with Asparagus: Lebanese Lentils and Rice Recipe
Ingredients1x2x3x
- ½ cup Olive oil 118 ml
- 2 Yellow onions large and thinly sliced
- 4 ½ cups Water 1.06 litres
- 2 cups Brown or green lentils 400 grams | rinsed and drained
- 1 teaspoon Salt 5 grams
- 1 cup long-grain white rice 200 grams | long grain, rinsed
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground red chili optional
- 6-7 Asparagus trimmed and diced in about 2.5 cm or 1 inch pieces
Instructions
- Place rice in a bowl, cover with cold water, and let it soak.
- Heat olive oil in a large pot over high heat. Add thinly sliced onions and cook until deeply browned and crispy, about 20 minutes.
- Transfer onions to a paper towel-lined plate to crisp further as they cool.
- Rinse lentils and place them in a pot with 1.06 liters of water. Bring to a boil, then simmer covered for 15 minutes.
- Drain soaked rice and rinse under cold water. Add rice to the pot with lentils. Stir in salt, ground cumin, ground coriander, and ground red chili (if using).
- Place diced asparagus on top of rice and lentils mixture. Cover the pot and cook undisturbed for 15 minutes.
- Remove pot from heat and let it rest, covered, for an additional 5 minutes. Use a fork to fluff and mix rice and lentils together.
- Distribute crispy onions over the prepared mujadara.
- Serve warm, optionally accompanied by labneh or cucumber yogurt sauce.
Nutrition
Skip the ordinary pancakes and try these Plantain Pancakes, a tropical twist for your breakfast options!
These Vegan Plantain Pancakes use sweet, ripe plantains instead, blended with a light batter for a delicious and satisfying breakfast. Pancakes are a breakfast staple, but finding a satisfying variation can be a challenge. Well, look no further than the tropical fruit – plantain, offering a slightly different flavor profile and texture compared to bananas. These tropical fruits are not only delicious but also a fantastic base for pancakes. They are high in vitamins, dietary fiber, and potassium, just like bananas.
Plantain vs Bananas
Bananas and plantains, although belonging to the same family, differ greatly. Plantains come in varying maturity stages, ranging from green to yellow or black, and have tougher skins. Their texture and flavor profile vary depending on the stage at which they are harvested. Like potatoes, green plantains are starchy and less sweet; ripe plantains are sweeter but stay stiffer than bananas.
On the other side, when ripe, bananas are softer and sweeter; they are frequently eaten raw or added to sweet meals like smoothies and pastries. Plantains, especially when green, are richer in dietary fiber and complex carbs than bananas, which are heavier in sugar and carbohydrates. Plantains are traditionally used for cooking and are found in many savoury meals like Plantain Chips , but bananas are mostly eaten raw or in sweet dishes and are a flexible choice for experimenting with other cuisines.
Plantains come in different ripening stages that range from green to yellow to black. Pancake recipes can be made more creatively by utilizing the distinct flavor profiles and textures that each stage offers. Ripe (yellow or black) plantains are softer and sweeter than green ones, which are often starchier and less sweet.
If you do not have a sweet tooth, savoury pancakes is the way to go. A delicious variation on the classic sweet pancake is these savory pancakes. Savoury pancakes contain cheese, herbs, vegetables, or even meats in place of sweet components like sugar, vanilla, or fruit. You can also make Vegetable pancakes with veggies Depending on the fillings and toppings that are utilized, they can be served as a side dish or as the main course.
Vegan Plantain Pancakes Ingredients:
- 1 large ripe plantain
- Dry Ingredients: 1 1/3 cups (170 g) All-purpose flour 2 teaspoons Baking powder Pinch of fine sea salt 2 tablespoons Sugar
- Wet Ingredients: 1 1/4 cups (300 ml) Soy milk 1 teaspoon Lemon juice 1 teaspoon Vanilla extract
- Cooking: 2 tablespoons Vegan butter (for greasing)
- Serving: Maple syrup (or your favorite topping)
Instructions for these Pancakes
- Prepare the Dry Ingredients : In a medium bowl, combine 1 1/3 cups flour, 2 teaspoons baking powder, a pinch of salt, and 2 tablespoons sugar. Whisk together and set aside.
- Mix the Wet Ingredients : In another bowl, whisk together 1 1/4 cups soy milk, 1 teaspoon lemon juice, sugar and 1 teaspoon vanilla extract until smooth. Add it to the mashed plantains.
- Combine and Mix : Pour the wet ingredients into the dry ingredients. Whisk well to combine. Optionally, let the batter rest in the refrigerator for up to 30 minutes to enhance the texture.
- Cook the Pancakes : Heat a frying pan over medium heat and grease with a little vegan butter. Optional: Fry slices of plantain until golden on both sides.
- Pour a scoop of batter over the plantain slices in the hot pan. Cook until bubbles form and burst in the center, then flip and cook briefly on the other side.
- Serve and Enjoy : Serve the pancakes warm with plant-based yogurt and maple syrup, or accompany with your favorite fruits.
Storing and Freezing Plantain Pancake Batter
Cooked Pancake Storage Instructions:
- Refrigerator : If you plan to consume the plantain pancakes within a few days, you can store them in the refrigerator. Place the pancakes in an airtight container or wrap them tightly with plastic wrap or aluminum foil. They will keep in the fridge for about 3 to 4 days.
- Reheating : To reheat refrigerated plantain pancakes, you can use a microwave, a toaster oven, or a skillet. In the microwave, heat them on a microwave-safe plate for 20-30 seconds or until warm. In a toaster oven or skillet, reheat at a low heat to avoid burning, flipping as needed.
Pancake Batter Storage Instructions:
You can tell if your plantain pancake batter has gone bad by looking, smelling, feeling, and even tasting it (a little!). Here’s how:
- Look for discoloring, dark spots, or mold growth (it can be white, green, or black).
- If it smells unpleasant or sour, ditch it.
- If it’s slimy, separates a lot, or clumps up and won’t mix in, it’s bad.
- If a tiny taste is off, throw it out. Also, watch out for weird bubbling or signs of fermentation. This means the batter is no longer good.
Here’s the shelf life for the batter for safe eating:
- Fridge: 2-3 days
- Freezer: 1 month
No matter where you store it, use an airtight container to keep it fresh. If you see any of these signs, throw away the batter to avoid getting sick.
Other pancakes from the blog:
- Fluffy Vegan Banana Pancakes – Spiced With Fennel and Cardamom
- Savory Healthy Vegetable Pancakes – Vegan, Gluten-Free
Vegan Plantain Pancakes Recipe
Ingredients1x2x3x
- 1 Large Plantain Super ripe
- 1 1/3 cups All purpose flour 170 g
- 2 teaspoons Baking Powder
- 1 pinch Fine Sea Salt
- 2 tablespoons Sugar
- 1 1/4 cups Soy Milk 300 ml
- 1 teaspoon Lemon Juice
- 1 teaspoon Vanilla Extract
- 2 tablespoons Vegan Butter for greasing
- Maple Syrup for serving
Instructions
- In a medium bowl, combine 1 1/3 cups flour, 2 teaspoons baking powder, a pinch of salt, and 2 tablespoons sugar.
- Whisk together until thoroughly mixed and set aside.
- In another bowl, mash the ripe plantain with a whisk or fork. Then add 1 1/4 cups soy milk, 1 teaspoon lemon juice, and 1 teaspoon vanilla extract and whisk everything until smooth.
- Ensure all ingredients are well incorporated.
- Pour the wet ingredients into the bowl with the dry ingredients. Whisk vigorously until the mixture forms a smooth batter, ensuring there are no lumps.
- Optionally, refrigerate the batter for up to 30 minutes to improve texture.
- Heat a frying pan over medium heat. Grease the pan lightly with vegan butter or oil to prevent sticking.
- Optionally, fry slices of plantain in the hot pan until golden on both sides. Set aside.
- Once the pan is hot, pour a scoop of batter onto the pan for each pancake. Allow the batter to spread naturally into circular shapes.
- Cook the pancakes until bubbles form on the surface and begin to burst, indicating the bottom is cooked. This typically takes 2-3 minutes.
- Carefully flip each pancake using a spatula and cook for an additional 1-2 minutes on the other side, or until both sides are golden brown and cooked through.
- Remove the pancakes from the pan and transfer them to a plate.
- Repeat the cooking process with the remaining batter, adjusting the heat if necessary to prevent burning.
- Serve the pancakes warm, optionally topping them with the fried plantain slices, plant-based yogurt, maple syrup, or your favorite fruits. Enjoy your delicious vegan pancakes!
Nutrition
Date Strawberry Protein Smoothie: No Protein Powder, No Banana
Ingredients1x2x3x
- 1 cup soy milk unsweetened
- ½ cup soy yogurt plain or vanilla
- 1 tablespoon chia seeds or flax seeds
- 1 teaspoon vanilla extract
- 4-5 large strawberries fresh or frozen
- 2 pitted Medjool dates add more if you want it to be sweeter
- 2 tablespoons almond butter for extra protein and richness
- Ice cubes optional, adjust based on your preference for thickness
Instructions
- If your dates are not soft, soak them in warm water for about 10 minutes to soften them up.
- In a blender, add the soy milk, soy yogurt, chia seeds, strawberries, softened dates, and almond butter. Add some ice cubes if desired for a colder and thicker smoothie.
- Blend on high until smooth and creamy. Add more soy milk if needed to reach your preferred consistency.
- Enjoy your smoothie immediately for the best flavor, or keep it chilled in the refrigerator.
