Description
A creamy and nutritious vegan shake made with peanut butter, bananas, and chickpeas.
Ingredients
Scale
- 2 ripe bananas (approximately 250g), previously peeled, chopped, and frozen
- 1–2 pitted medjool dates (approximately 30g)
- 1/3 cup cooked chickpeas (approximately 55g), rinsed and drained
- 2–3 Tbsp peanut butter (approximately 30-45g)
- 1/2 cup unsweetened dairy-free milk (almond, coconut, or cashew) (approximately 120ml)
- 1 pinch sea salt (optional)
- 2 Tbsp unsweetened cacao or cocoa powder (optional) (approximately 15g)
Instructions
- Blend the Ingredients: Start by tossing in chickpeas, almond milk, peanut butter, and bananas into your blender. Blend until smooth, which should take about a minute. Be careful not to over-blend; otherwise, you might end up with a runny shake.
- Add More Flavor: For extra flavor, you can add a dash of vanilla extract or a sprinkle of cinnamon. Just remember not to add too much cinnamon to avoid overpowering the banana’s sweetness.
- Tweak the Consistency: Once blended, check the consistency. If it is thicker than desired, pour in a bit more almond milk. Add small amounts gradually to achieve a creamy texture.
- Serve and Enjoy: Pour your shake into a glass and enjoy the creamy texture and enticing aroma. It will appear inviting with a hint of peanut butter swirls on top.
Notes
- Storage Tips: Freeze leftovers into ice cubes and store in a well-sealed container in the freezer for up to 1 month.
- Expert Tips: If the shake is too thick to blend smoothly, add more dairy-free milk gradually to facilitate blending.
- If the shake is too sweet for your taste, incorporate more chickpeas or a small pinch of salt to balance the flavors.
- If using frozen bananas makes blending difficult, let them sit out for a few minutes to soften.
- For thicker texture, consider putting the blended shake in the freezer for 15-30 minutes before serving.
- Reheating Instructions: Not applicable, as this shake is served cold.
- Serving Suggestions: Top with extra peanut butter for richness, serve with a side of fresh fruit, or pair with granola for added crunch.
- Recipe Variations: Add spinach or kale for a nutrient boost. Include protein powder for extra protein. Swap peanut butter for almond or sunflower butter as a substitute.
- Ingredient Notes: Select ripe bananas for natural sweetness and creaminess. You may substitute peanut butter with powdered peanut butter for lower fat or other nut/seed butters for different flavors.
Nutrition
- Serving Size: 1 small shake
- Calories: 312
- Sugar: 33.1g
- Sodium: 100mg
- Fat: 10.1g
- Saturated Fat: 1.9g
- Unsaturated Fat: 8.2g
- Trans Fat: 0g
- Carbohydrates: 54.5g
- Fiber: 7.1g
- Protein: 7.4g
- Cholesterol: 0mg