Looking for a smoothie that’s both lusciously creamy and packed with plant-based power? You’ve found it! The secret ingredient here is silken tofu, which blends into an unbelievably smooth, dairy-free base that rivals any yogurt or banana. This vibrant blueberry and pineapple shake is the perfect way to kickstart your morning or refuel after a workout. It’s a simple, refreshing, and surprisingly filling treat you’ll be making on repeat.
Ingredients
• 10.5 oz / 300g soft, silken tofu, drained
• 1 cup / 150g frozen, unsweetened blueberries
• 1 cup / 250g canned crushed pineapple, with juice
• 2 tbsp / 30ml liquid honey
• 1/2 tsp / 2.5ml vanilla extract
• 1/3 cup / 80ml soy milk
Instructions
1. Drain any excess water from the silken tofu and roughly chop it into chunks.
2. Add the tofu chunks and the entire can of crushed pineapple (with its juice) to a high-speed blender. Blend until completely smooth.
3. Add the frozen blueberries and process again until the mixture is smooth and uniform in color.
4. Pour in the honey, vanilla extract, and soy milk. Blend one final time to fully incorporate all .
5. For the best taste and texture, chill the shake in the refrigerator for at least 30 minutes before serving.
Nutritional Information
• Serves: 2
• Serving Size: 1 1/2 cups
• Cost: Approx. $3.15
• Calories: 255
• Fat: 5g
• Carbohydrates: 43g
• Protein: 12g
• Fiber: 3g
• Sugar: 35g
• Sodium: 65mg
Pro Tips
• For a thicker, frostier shake, chop the tofu and freeze it on a baking sheet for at least an hour before blending.
• To make this recipe fully vegan, simply substitute the honey with an equal amount of maple syrup or agave nectar.
• Feel free to swap the blueberries for other frozen fruits like mango, strawberries, or a mixed berry blend.
FAQ
Q: Is this tofu smoothie a good source of vegetarian protein
A: Yes, this smoothie is an excellent source of plant-based protein. The silken tofu provides 12 grams of complete protein per serving, making it a fantastic and filling option for a vegetarian breakfast or post-workout meal.
Q: How can I make this smoothie recipe vegan
A: To make this smoothie 100% vegan, simply replace the 2 tablespoons of honey with an equal amount of a plant-based liquid sweetener like maple syrup or agave nectar. All other ingredients are already vegan.
Q: Can I use a different type of tofu for this smoothie
A: For the creamiest, smoothest texture, soft or silken tofu is essential. Using firm or extra-firm tofu is not recommended as it will result in a grainy, unpleasant texture rather than the luscious, yogurt-like consistency this recipe is known for.
Q: How long can I store this vegetarian smoothie
A: You can store this smoothie in an airtight container, like a mason jar, in the refrigerator for up to 24 hours. It may separate a little, so be sure to give it a good shake or stir before enjoying.
