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
- 2 scoops (30g) Pea protein powder (matar protein)
- 500 ml Filtered water (paani)
- 1/2 tsp Cardamom powder (elaichi)
- 1 tbsp Honey (shuddh shahad)
- 1/4 tsp Black salt (kala namak)
- 1 tbsp Chopped mint leaves (pudina)
- 1 tbsp Chopped almonds (badam)
- 1 tsp Lemon juice (nimbu ras)
- 1 tsp Stevia (optional for sugar-free)
- 4-6 cubes Ice cubes (optional)
Step-by-step instructions
Step 1 · Add pea protein powder to a large mixing jar
Add pea protein powder to a large mixing jar.
Step 2 · Pour in filtered water and stir well to dissolve the powder
Pour in filtered water and stir well to dissolve the powder.
Step 3 · Add cardamom powder
Add cardamom powder, honey, and black salt. Mix thoroughly.
Step 4 · Blend the mixture with chopped mint leaves and almonds for extra fl...
Blend the mixture with chopped mint leaves and almonds for extra flavor and nutrition.
Step 5 · Add lemon juice and stevia if desired for a tangy
Add lemon juice and stevia if desired for a tangy, sugar-free touch.
Step 6 · Drop in ice cubes and give a final stir
Drop in ice cubes and give a final stir. Pour into glasses.
Step 7 · Garnish with a sprig of mint or a sprinkle of chopped badam
Garnish with a sprig of mint or a sprinkle of chopped badam.
Why this recipe 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.
A note on tradition
Protein shakes are becoming popular in India for fitness and fasting, especially during festivals like Navratri when vegetarian, protein-rich foods are preferred. Peas (matar) are widely used in North Indian dishes and snacks, and pea protein is a modern adaptation appreciated in urban centers for its health benefits. The shake bridges traditional Indian flavors with contemporary nutrition trends, appealing to both young and old.