Pea Protein Milk
Beverages • India
How to Make Pea Protein Milk (Traditional & Healthy Version)
Pea Protein Milk is a modern, plant-based beverage gaining popularity in India, especially among health-conscious families and vegetarians. Traditionally, milk is a staple in Indian households, enjoyed during breakfast or as a nourishing drink during festivals like Holi or Diwali. With the rise of vegan and protein-rich diets, pea protein milk offers a nutritious alternative to cow's milk, pairing beautifully with classic Indian flavors such as elaichi (cardamom) and kesar (saffron). Its creamy texture and subtle, nutty taste make it an excellent base for smoothies, masala doodh, or simply enjoyed chilled. The origins of pea protein milk in India are rooted in the nation's rich tradition of plant-based foods and pulses. Pea protein, derived from matar (green peas), is a familiar ingredient in Indian kitchens, making this beverage both accessible and authentic. The recipe blends health, tradition, and taste, suitable for those tracking calories or seeking higher protein intake without dairy. Pea protein milk is ideal for busy mornings, festival celebrations, or as a recovery drink after yoga or exercise. Embracing Indian flavors and health trends, this drink is perfect for anyone looking for a wholesome, home-made alternative to commercial plant milks.
Ingredients(for 1 glass (200 ml))
- 2 tablespoons Pea protein powder (मटर प्रोटीन)
- 2 cups Filtered water (पानी)
- 2 Dates (खजूर, pitted and chopped)
- 4 Almonds (बादाम, soaked and peeled) - optional
- 1/4 teaspoon Cardamom powder (इलायची पाउडर) - optional
- 4-5 Saffron strands (केसर) - optional
- A pinch Salt (नमक) - optional
- 1/4 teaspoon Vanilla extract (optional) - optional
- 1 teaspoon Honey or jaggery (शहद या गुड़ (as per taste)) - optional
- 1/4 teaspoon Rose water (गुलाब जल) - optional
Instructions
- 1
Soak almonds and dates in warm water for 10 minutes. Peel almonds and chop dates.
10 minutes
Soaking helps blend smoother and enhances nutrition.
- 2
Add filtered water, pea protein powder, soaked dates, almonds, cardamom powder, saffron, and salt to a blender.
3 minutes
Use chilled water for a refreshing taste.
- 3
Blend on high speed for 1-2 minutes until the mixture turns creamy and smooth.
2 minutes
Blend longer for a silkier texture.
- 4
Strain the blended mixture using a muslin cloth or fine sieve to remove any residue.
2 minutes
Press gently to extract maximum milk.
Why This Dish is Healthy
This beverage is a healthy choice as it is high in protein, free from artificial additives, and naturally low in fat. Using dates and almonds instead of refined sugar enhances its nutritional value and helps regulate blood sugar levels. Pea protein supports metabolism and satiety, making it suitable for weight management and diabetic diets. It is vegan-friendly and fits well into Indian vegetarian lifestyles.
Pea Protein Milk is rich in plant-based protein, making it ideal for muscle repair and growth. It contains essential amino acids, vitamins like B-complex, and minerals such as iron, calcium, and magnesium. Dates and almonds provide natural sweetness, fiber, and healthy fats, while saffron and cardamom add antioxidants. The absence of dairy makes it suitable for lactose-intolerant individuals, and it is low in saturated fat and cholesterol.
Pro Tips
- 💡Tip 1: Use organic pea protein for better taste and nutrition.
- 💡Tip 2: Adjust sweetness with jaggery for a classic Indian flavor.
- 💡Tip 3: Add a pinch of nutmeg for a warming twist during winters.
Storage & Serving
Store pea protein milk in an airtight glass bottle in the refrigerator for up to 2 days. Shake well before serving, as natural separation may occur. Avoid freezing as it affects texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
