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Plant Protein Shake with Water
Beverages • India
How to Make Plant Protein Shake with Water (Traditional & Healthy Version)
The Plant Protein Shake with Water is an innovative beverage that aligns with India's growing health-conscious movement, while staying rooted in traditional plant-based nutrition. This vegetarian shake draws inspiration from ancient Indian practices of using locally sourced plant proteins like moong dal (split green gram), roasted chana (Bengal gram), and seeds such as flax (alsi) and chia. The shake is naturally lactose-free, making it suitable for a wide range of dietary preferences, including vegan and Jain diets. Its mild, nutty flavor is enhanced by the subtle sweetness of dates (khajoor) and the aromatic touch of cardamom (elaichi). Plant-based protein shakes have become popular in India, especially among fitness enthusiasts and those observing fasts (vrat) during festivals like Navratri, when vegetarian, protein-rich meals are preferred. This shake is versatile—it can be consumed during breakfast for an energetic start or post-workout for muscle recovery. Using water instead of milk further reduces calories, making it an ideal choice for weight management without compromising on satiety. Whether enjoyed in the sweltering summers of North India or as a post-yoga drink in metro cities, this recipe celebrates the Indian ethos of health through natural ingredients.
Ingredients(for 1 large glass (approx. 250 ml))
- 2 tablespoons Moong dal protein powder (or any plant-based Indian protein powder)
- 2 tablespoons Roasted chana powder (sattu)
- 1 tablespoon Flax seeds (alsi, ground)
- 1 teaspoon Chia seeds (sabja (optional)) - optional
- 2 Dates (khajoor, pitted and chopped)
- 1/4 teaspoon Cardamom powder (elaichi)
- a pinch Black salt (kala namak) - optional
- 2 cups Water (chilled or room temperature)
- 1 teaspoon Jaggery powder (gur, optional for extra sweetness) - optional
- 1/2 cup Crushed ice (optional) - optional
Instructions
- 1
Soak chia seeds in 1/4 cup water for 10 minutes until they swell.
10 minutes
Soaking sabja or chia seeds improves digestion and texture.
- 2
In a blender, add moong dal protein powder, sattu, ground flax seeds, dates, cardamom powder, and black salt.
2 minutes
Chop khajoor finely for a smoother blend.
- 3
Add 2 cups of water and blend until smooth and frothy.
2 minutes
Use chilled water for a refreshing taste.
- 4
Add soaked chia seeds and jaggery powder if using. Blend again for 10 seconds.
1 minute
Add gur for natural sweetness, especially during fasting.
Why This Dish is Healthy
Choosing a plant-based protein shake with water is an excellent way to boost protein intake while keeping calories low. Using natural sweeteners like dates and jaggery instead of refined sugar preserves nutritional value. The shake is rich in antioxidants, supports digestion, and helps maintain balanced blood sugar levels, making it suitable for weight management and diabetes control. Including flax and chia seeds adds healthy fats that are good for heart health.
This Plant Protein Shake with Water is packed with high-quality plant-based protein from moong dal and sattu, essential omega-3 fatty acids from flax seeds, and dietary fiber from chia seeds and dates. It is low in saturated fat, free from cholesterol, and provides complex carbohydrates for sustained energy. The shake also supplies vitamins such as B-complex and minerals like iron, magnesium, and potassium, all crucial for overall health and muscle maintenance.
Pro Tips
- 💡Tip 1: Use freshly ground flax seeds for maximum omega-3 benefits.
- 💡Tip 2: Adjust thickness by varying water quantity as per preference.
- 💡Tip 3: Add a pinch of cinnamon (dalchini) for extra flavor and metabolic boost.
Storage & Serving
Consume immediately for best freshness. Can be refrigerated for up to 12 hours. Stir well before drinking if stored.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
