📸 Image coming soon for Pea Protein Shake with Water
Pea Protein Shake with Water
Beverages • India
How to Make Pea Protein Shake with Water (Traditional & Healthy Version)
Pea Protein Shake with Water is a contemporary beverage that integrates the nutritional richness of matar (peas) into a quick, refreshing drink ideal for health-conscious Indians. While protein shakes are a modern addition to Indian diets, the use of peas (matar) is deeply rooted in Indian cuisine, especially during the winter months when fresh green peas are abundant in markets across Delhi, Punjab, and Uttar Pradesh. This shake is naturally vegetarian and can be enjoyed as a post-workout beverage, a nourishing breakfast, or as a light meal during fasting periods like Navratri. The taste is subtly sweet, earthy, and creamy, thanks to the addition of spices like elaichi (cardamom) and a touch of honey for natural sweetness. Unlike traditional dairy-based shakes, this recipe uses water, making it lighter and suitable for those looking to reduce calories or avoid lactose. It’s an excellent option for those seeking plant-based protein sources, aligning with the Indian tradition of vegetarianism and the growing trend of vegan diets in urban India. With easy-to-find ingredients and quick preparation, the Pea Protein Shake with Water is a great choice for busy mornings, festival fasting days, or as a wholesome drink after yoga or exercise.
Ingredients(for 1 tall glass (approx. 250 ml))
- 2 scoops (30g) Pea protein powder (matar protein)
- 500 ml Filtered water (paani)
- 1/2 tsp Cardamom powder (elaichi)
- 1 tbsp Honey (shuddh shahad) - optional
- 1/4 tsp Black salt (kala namak) - optional
- 1 tbsp Chopped mint leaves (pudina) - optional
- 1 tbsp Chopped almonds (badam) - optional
- 1 tsp Lemon juice (nimbu ras) - optional
- 1 tsp Stevia (optional for sugar-free) - optional
- 4-6 cubes Ice cubes (optional) - optional
Instructions
- 1
Add pea protein powder to a large mixing jar.
2 minutes
Ensure the jar is dry to prevent clumping.
- 2
Pour in filtered water and stir well to dissolve the powder.
3 minutes
Use chilled water for a refreshing taste.
- 3
Add cardamom powder, honey, and black salt. Mix thoroughly.
2 minutes
Adjust honey or salt to suit your palate.
- 4
Blend the mixture with chopped mint leaves and almonds for extra flavor and nutrition.
3 minutes
Blend until smooth for a creamy texture.
Why This Dish is Healthy
This shake is a healthy choice because it delivers significant protein without dairy or excess sugar. The use of water lowers calorie content, and the addition of nuts, herbs, and spices boosts micronutrients. It fits well in calorie-controlled diets, supports digestion, and keeps you satiated. The recipe is easily adaptable for diabetics and weight watchers by adjusting sweeteners and garnishes.
Pea Protein Shake with Water provides high-quality plant-based protein, essential for muscle repair and overall health. Pea protein is rich in amino acids, particularly lysine, and is low in fat and cholesterol. Almonds add healthy fats and vitamin E, while mint and lemon offer antioxidants. Cardamom aids digestion, and honey provides natural energy. This shake is low in calories, making it ideal for weight management and fasting days. It’s also suitable for lactose-intolerant individuals and those following a vegan or vegetarian diet.
Pro Tips
- 💡Tip 1: Blend in a high-speed mixer for a smoother texture.
- 💡Tip 2: Use chilled water and ice for a refreshing summer drink.
- 💡Tip 3: Add roasted flax seeds for extra fiber and omega-3.
Storage & Serving
Consume immediately after preparation. If necessary, refrigerate for up to 8 hours in a sealed bottle. Shake well before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
