Roasted chana banana shake
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
- Time
- 12 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- Blender / mixer
Per serving
1 tall glass (400 ml)
- Calories
- 320kcal
- Protein
- 14g
- Carbs
- 55g
- Fibre
- 8g
- Fat
- 5g
- Sugar
- 27g
Roasted chana (bhuna chana) soaked briefly in milk, then blended with a banana and a teaspoon of jaggery. Chana is one of the cheapest proteins in the country, and with the milk the shake reaches 14 g of protein and 8 g of fibre. It is a solid pre-workout breakfast that sits well for an hour before training.
- High protein
- High fibre
- Budget
- No cook
- Pre-workout
- Breakfast
Contains dairy.
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Ingredients
Method
- 1
Soak the roasted chana in the milk for 10 minutes (or overnight in the fridge) so it softens; this is what keeps the shake from being gritty.
- 2
Pour the chana and milk into the blender jar and blend on high for 45 seconds until smooth and creamy. Scrape the sides once.
- 3
Add the banana, jaggery, cardamom and ice. Blend on high for 30 seconds more and pour. Drink within 15 minutes as it thickens on standing.
Tips
- Grind the dry chana to a powder first in the small jar if your mixer is not powerful.
- Buy skinless roasted chana; the skins never fully blend.
Swaps
- Unsweetened soy milk makes it vegan with the same protein.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- 5 min
- Calories
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- Protein
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