• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Recipe Index
  • Work With Me
  • Contact
  • Subscribe

Grateful Grazer

menu icon
go to homepage
  • About
  • Recipe Index
  • Work With Me
  • Contact
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • Recipe Index
    • Work With Me
    • Contact
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Grateful Grazer

    Published: Jan 1, 2016 · Modified: Mar 13, 2022 by Stephanie McKercher, RDN · This post may contain affiliate links · 15 Comments

    Green Apple Lentil Smoothie

    Jump to Recipe Print Recipe
    Green smoothie topped with cinnamon and apple slice with green and white text reading, "Green Apple Lentil Smoothie: vegan, dairy-free."

    Need an easy vegan breakfast idea? Try this plant-based green apple lentil smoothie with spicy cinnamon and ginger, plus fiber- and protein-packed pulses for a satisfying start to the day.

    Green apple lentil smoothie in a glass garnished with apple slice and cinnamon.

    Did you know you can use cooked lentils in smoothies?? This was new to me until I tried samples at a nutrition expo recently. It was delicious and I've been experimenting on my own ever since I got home.

    I love this Green Apple Lentil Smoothie recipe because it's full of satisfying protein, fiber-packed fruits and vegetables, and antioxidant-rich spices like cinnamon and ginger. Sometimes smoothies can leave me hungry, but there's so much good stuff packed into this recipe that it feels like a balanced and satisfying meal all on its own.

    This lentil smoothie is "green" in more than one way, too. The color, of course, is a vibrant hue (optionally intensified with a scoop of matcha), and this smoothie is also "green" in that it's environmentally friendly, too!

    Featuring sustainable pulses, fresh produce, and more simple, plant-based ingredients, this lentil smoothie seamlessly fits into a vegan, eco-friendly lifestyle.

    Perhaps the best thing about this recipe is that it can help you reduce food waste, too! If you have leftover lentils in the fridge, this is a smart way to use them up. Same for any apples that are bruised or starting to soften. Since you're blending everything together into one creamy, smooth concoction, there's no need to use the freshest, most beautiful produce. No one will be the wiser!

    Two green lentil smoothies in glasses with green apples behind them.

    Ingredients

    To make this smoothie, you'll need:

    • Cooked lentils - Cook dry lentils in advance or use canned or frozen lentils for convenience.
    • Frozen spinach - I like to use frozen greens in smoothies, but you can also toss in fresh greens in a pinch (check out my substitution tips in the recipe notes).
    • Cucumber - Cucumber adds refreshing flavor and hydrating fluids to this recipe.
    • Granny smith apples - Green apples add sweet and tart flavor, plus beneficial nutrients.
    • Ice cubes - Since we're not using frozen fruit to make this smoothie, a few ice cubes make it nice and frosty.
    • Chia seeds - For essential plant-based fats.
    • Maple syrup - Toss in a little maple if you want your smoothie to taste sweeter (it's optional).
    • Ginger - Freshly grated gingerroot gives this green smoothie spicy flavor.
    • Cinnamon - For more spicy flavor, and beneficial phytonutrients.
    • Matcha - Toss in a scoop of matcha to intensify the color, add even more antioxidants, and to give yourself a little morningtime boost from caffeine.
    • Water, coconut water, or dairy-free milk - You'll need some liquid to get the ingredients moving in the blender. Water, coconut water, or dairy-free milk (such as soy milk, almond milk, oat milk, or cashew milk) all work.
    Flatlay image of lentil smoothie ingredients, including cooked lentils, apples, cucumber, cinnamon, ginger, matcha, and chia seeds.

    Instructions

    Once you've prepped the ingredients, this smoothie is super easy to make in your blender. For the prep work, you just need to cook the lentils (unless you're using canned/frozen lentils that are already cooked) and roughly chop the fruits and vegetables so they're easier to add to the blender.

    How to Cook Lentils:

    You'll need one-half cup of dry lentils to get the 1 ¼ cup cooked lentils needed for this recipe.

    To cook the dry lentils, rinse them and add them to a saucepan with 1 ½ cups water (1:3 ratio of dry lentils to water) and bring it to a boil. Cook the lentils for about 15 minutes, or until they're tender. Drain any excess water if needed and set aside the cooked lentils to cool. 

    You can finish this step days (or even months) in advance. Store cooked lentils in an airtight container in the fridge for up to one week or in the freezer for up to six months.

    Fruit and Vegetable Prep:

    To prepare the fruits and vegetables for this recipe, just core the apples and give everything a quick chop. You don't have to worry too much about being precise with your cuts. You just want a rough chop so everything fits easily inside the blender container.

    Whether or not you peel the apples and cucumber first is entirely up to you.

    I prefer to use unpeeled produce since it's more convenient and creates less waste. That being said, the skins do add more of a fibrous texture to this smoothie, so if you want the smoothest consistency possible, I recommend removing the appple and cucumber peels before blending.

    Apples, cucumber, chia seeds, cinnamon, and ginger in a blender.

    Make the Smoothie:

    Once the ingredients are prepped, you're ready to blend. Add the cooked lentils, spinach, cucumber, apples, ice cubes, chia seeds, maple syrup (if you're using it), ginger, cinnamon, matcha (also optional), and water to the blender container. Cover and blend on high for about two minutes, or until the mixture is smooth and creamy.

    Once blended, divide the smoothie between glasses and garnish with apple slices and ground cinnamon if desired.

    Smoothie Troubleshooting Tips

    If the smoothie is too thick or the ingredients aren't blending together, try adding more liquid (water, coconut water, or dairy-free milk) and blend again.

    If the smoothie is too thin, add more cooked lentils and blend again.

    Horizontal image of a hand grabbing a green smoothie off marble counter.

    Can you Make This Recipe in Advance?

    I like smoothies best when they're fresh and frosty, but you can also make this recipe up to two days in advance.

    How Long Can You Store Smoothies in the Fridge?

    Store smoothies in an airtight container in the fridge for up to 2 days. If the ingredients begin to separate, blend the smoothies again in the blender before serving.

    Overhead image of green smoothies on wood board.

    Potential Ingredient Substitutions

    • If you don't have frozen spinach, substitute pureed fresh baby spinach instead. To puree the spinach leaves, add them to the blender with ¼ cup water and blend on high for 1 minute, or until smooth. 
    • Instead of granny smith apples, try this recipe with another apple variety or use pears instead.
    • No chia seeds? Substitute ground flaxseeds.
    • Substitute agave nectar or honey for the maple syrup. You can also omit the sweetener completely.
    • If you don't have fresh ginger, swap in ⅛ teaspoon ground ginger instead.
    Vertical overhead image of Green Apple Lentil Smoothie on a wood serving board.

    Best Dishes to Eat with This Smoothie:

    • Black Bean Breakfast Burrito Bowl
    • Zucchini Bread Waffles
    • Savory Miso Kale Breakfast Bowls
    • Golden Milk Muffins
    Green apple smoothie in a glass with stainless steel straw and granny smith apples in the background.
    Green apple lentil smoothie in a glass garnished with apple slice and cinnamon.

    Lentil Green Smoothie

    Green apples and spinach are blended with protein-packed lentils and spicy cinnamon and ginger to make this satisfying vegan smoothie recipe.
    4.17 from 12 votes
    Print Pin Save Saved! Rate
    Course: Breakfast, Drinks, Smoothie
    Cuisine: gluten-free, vegan
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 2
    Calories: 456kcal
    Author: Stephanie McKercher, RDN

    Equipment

    • blender

    Ingredients

    • 1 ¼ cup cooked lentils (see note)
    • 1 cup frozen spinach (see note)
    • 1 large cucumber, (2 cups) roughly chopped (peeled if desired, see note)
    • 2 medium granny smith apples, (2 cups) cored and roughly chopped (peeled if desired, see note)
    • 1 cup ice cubes
    • 2 tablespoons chia seeds
    • 2 tablespoons maple syrup (optional)
    • 1 teaspoon grated ginger
    • 1 teaspoon ground cinnamon
    • 1 teaspoon matcha (optional)
    • 1 cup water (or coconut water or dairy-free milk of choice)

    Optional for serving:

    • apple slices
    • ground cinnamon

    Instructions

    • Add cooked lentils, spinach, cucumber, apples, ice cubes, chia seeds, maple syrup (if using), ginger, cinnamon, matcha (if using), and water to blender container. Cover and blend on high 2 minutes, or until smooth and creamy.
    • Divide between glasses and garnish with apple slices and ground cinnamon if desired.

    Notes

    Store smoothies in an airtight container in the fridge for up to 2 days. If the ingredients begin to separate, blend the smoothies again in the blender before serving. 
     
    ½ cup dry lentils yield the 1 ¼ cup cooked lentils needed for this recipe. To cook dry lentils, combine them with 1 ½ cups water and bring to a boil. Cook 15 minutes, or until lentils are tender. Drain any excess water if needed and set aside to cool. 
     
    If you don't have frozen spinach, substitute pureed fresh baby spinach instead. To puree the spinach leaves, add them to the blender with ¼ cup water and blend on high for 1 minute, or until smooth. 
     
    I prefer to use unpeeled cucumber and apples for convenience and less food waste. If you want the smoothest texture possible, peel the skins off of the cucumber and apples before adding them to the blender. 
     
    (This recipe was originally published January 1, 2016, and updated most recently on September 21, 2020.)

    Nutrition

    Serving: 98.3g | Calories: 456kcal | Carbohydrates: 73.8g | Protein: 17.5g | Fat: 7g | Saturated Fat: 0.6g | Polyunsaturated Fat: 3.4g | Monounsaturated Fat: 0.4g | Sodium: 33.2mg | Potassium: 1067mg | Fiber: 20.7g | Sugar: 33g | Vitamin A: 287.7IU | Vitamin C: 10.6mg | Calcium: 193.5mg | Iron: 6.3mg
    Tried this recipe? Tag me on Instagram!Mention @GratefulGrazer or tag #gratefulgrazer.

    If you loved this recipe, please leave a five-star rating in the recipe card above and share your thoughts in the comments.

    Save this Recipe on Pinterest

    Green smoothie topped with cinnamon and apple slice with green and white text reading, "Green Apple Lentil Smoothie: vegan, dairy-free."

    Try These Recipes Next:

    • Creamy Spiced Carrot and Lentil Soup
    • Easy Vegan Sweet Potato Casserole with Pecans
    • One-Pot Tofu Pumpkin Curry with Coconut Milk
    • Caprese Pizza with Tomato, Basil, and Mozzarella
    610 shares
    • Share
    • Tweet

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      I accept the Privacy Policy

      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Lauren says

      February 05, 2017 at 1:30 pm

      4 stars
      To be honest, I'm new to plant-based eating and I've never tried lentils before. Adding them to a smoothie intrigues me! Could you cook the lentils ahead of time and keep them in the fridge to use later, or do they need to be used shortly after cooking? This may seem like a silly question, but I wasn't sure if saving the lentils for later would compromise their nutritional quality. Thanks!

      Reply
      • Stephanie McKercher, RDN says

        February 13, 2017 at 11:47 am

        Hi Lauren, thanks so much for reaching out and so happy that you're giving lentils and plant-based eating a try!! You can TOTALLY cook lentils ahead of time and store them in the fridge for up to a week or so. I do this all the time and recommend it to clients with busy schedules during the week, so great idea! 🙂

        Reply
    2. Marian Coopey says

      April 08, 2016 at 8:52 am

      I'm crazy about vegan smoothes and want to find the most nutritious recipes. The weirder the better

      Reply
      • Steph | The Grateful Grazer says

        April 11, 2016 at 4:15 pm

        Haha, thanks Marian! I agree, I love throwing all sorts of crazy stuff in the blender! 😉

        Reply
    3. Sara says

      March 26, 2016 at 2:23 pm

      Hi Steph,
      I'm Sara from Carob Cherub. I included this smoothie in my 15 healthy breakfast roundup.
      I just started doing legume + fruit smoothies for breakfast. I've been using chickpeas, white beans, black beans and split peas... but no lentils yet. I'm not sure what fruit goes with lentils (brown) since they have a strong flavor.
      What fruits have you paired with lentils in smoothies?

      Reply
      • Steph | The Grateful Grazer says

        March 29, 2016 at 10:41 am

        Thanks so much, Sara! I can't wait to check out your roundup. Thank you for including me! 🙂

        Reply
    4. Kelli @ Hungry Hobby says

      January 03, 2016 at 9:30 am

      I just got a new camera too! Can't wait to dive into the photography world head first with you!

      Reply
      • Steph | The Grateful Grazer says

        January 05, 2016 at 8:34 am

        Yay! So exciting, can't wait to see your photos, Kelli!

        Reply
    5. [email protected] says

      January 01, 2016 at 4:54 pm

      Tried the lentil smoothie at FNCE and was surprised to find I liked it too! So glad you reminded me because I meant to try it at home! Happy New Year!

      Reply
      • Steph | The Grateful Grazer says

        January 05, 2016 at 8:36 am

        Happy New Year, Rachel! I seriously think it was my favorite thing at FNCE, who would've thought? 🙂

        Reply
    6. Emily @SinfulNutrition says

      January 01, 2016 at 3:41 pm

      Great shots! Can't wait to get my hands on a new camera soon.

      Never thought of adding lentils to a smoothie either! Game. Changer.

      Reply
      • Steph | The Grateful Grazer says

        January 05, 2016 at 8:35 am

        Thanks, Emily! I was so excited when I first tasted it at FNCE! 🙂

        Reply
    7. Rebecca @ Strength and Sunshine says

      January 01, 2016 at 3:06 pm

      Now this is a smoothie perfect for my weirdness! Lentils....that's just genius!

      Reply
      • Steph | The Grateful Grazer says

        January 01, 2016 at 3:17 pm

        It's getting weird, for sure. Thanks Rebecca!

        Reply

    Primary Sidebar

    Hello! My name is Stephanie. I'm a registered dietitian, recipe developer, and cookbook author. Here on Grateful Grazer, you'll find easy, plant-forward recipes, vegetarian nutrition information, and approachable guides to meal planning and prep.

    Learn more →

    Popular Right Now:

    • 31 Best Healthy and Easy Vegetarian Lunches for Work
    • Berry Coconut Water Smoothie
    • One-Pot Yellow Split Pea Soup
    • Vegetarian Freezer Meals
    • Easy Edamame Crunch Salad
    • Vegetarian Grocery List and Shopping Tips
    • Vanilla Matcha Latte
    • Shaved Brussels Sprouts Salad with Chickpeas and Lemon Tahini

    Vegetarian Meal Prep:

    • Mediterranean Lentil Salad with Feta and Mint
    • Forbidden Black Rice and Beans with Mango
    • Overnight Mango Banana Chia Pudding with Coconut Milk
    • How to Press Tofu

    Footer

    Grateful Grazer

    • About
    • Blog
    • Recipes
    • Subscribe

    Work with Me

    • Media Partnerships
    • Media Highlights
    • Contact

    Resources

    • FREE: 100+ Meal Prep Ideas
    • FREE: Grocery List
    • Meal Prep Ebook
    • Cookbook
    • Pinterest
    • Instagram
    • Facebook
    • Twitter
    • TikTok

    Health information is for educational purposes only. Nutrition facts are estimates only.

    Privacy Policy | Disclosure Policy | Terms and Conditions

    Copyright © 2022 The Grateful Grazer, LLC