Ethiopian Fruits, Vegetables, and Telba Smoothie Recipe

This Ethiopian Fruits, Vegetables, and Telba Smoothie is a powerhouse of nutrition, bursting with the vibrant flavors of fresh produce and the unique goodness of Ethiopian flaxseeds. It’s my go-to for a refreshing, energizing boost that truly nourishes from the inside out, a delicious way to embrace wellness with every sip.

• Prep time: 30 minutes
• Cook time: 40 minutes
• Total time: 1 hour 10 minutes
• Yield: 7 servings
• Serving size: 240g
• Diet: Vegetarian
• Cuisine: Ethiopian
• Category: Drinks

Ingredient Highlights: The Stars of Your Smoothie

• Telba (flaxseeds): A staple in Ethiopian cuisine known for its incredible omega-3 fatty acids and fiber content. We lightly roast and grind it here, which enhances its nutty flavor and makes its nutrients more bioavailable. If you can’t find whole Telba, pre-ground flaxseed meal will work in a pinch, though you’ll miss the subtle roasted depth.
• Kale and spinach: Providing a potent dose of vitamins and minerals without overpowering the fruit flavors. For a milder green, you could substitute with Swiss chard.
• Mango: Brings a tropical sweetness and creamy texture that beautifully balances the earthy greens and carrots. If fresh mango isn’t in season, frozen mango chunks are a fantastic alternative.

See the full ingredient list in the recipe card below.

Equipment Needed: Your Smoothie-Making Arsenal

To achieve the perfect smooth consistency for this vibrant drink, a high-speed blender is absolutely essential. While a regular blender might work, a high-speed model ensures that the fibrous greens and carrots are completely pulverized, leaving no gritty bits behind.

A small pan or skillet is also useful for lightly roasting the Telba, and a spice grinder or coffee grinder (dedicated to spices!) will give you the finest Telba powder.

Step-by-Step Overview

1. Roasting Telba: Lightly roast the whole flaxseeds in a dry pan for a few minutes until fragrant, then grind them into a fine powder. This process not only unlocks their nutty aroma but also makes them easier to digest and their nutrients more accessible. Don’t skip this – it makes all the difference in flavor and texture!
2. Preparing Produce: A thorough wash for all your vegetables is key. Then, peel and chop the carrots, mango, apple, and banana. The goal here is to cut them into sizes that your blender can easily handle. For the carrots, smaller pieces will help ensure a super smooth blend. A little chef’s note: if your mango is very ripe, it will add extra sweetness and creaminess, so adjust the honey to your taste.
3. Blending: Combine all your prepared ingredients – the Telba powder, chopped fruits and vegetables, water, honey, and ice cubes – into your high-speed blender. Blend on high until the mixture is completely smooth and uniform. You might need to pause and scrape down the sides a few times to ensure everything is incorporated. The result should be a thick, vibrant, and utterly refreshing smoothie, ready to be enjoyed immediately.

Storage & Reheating Tips

This Ethiopian Fruits, Vegetables, and Telba Smoothie is best enjoyed fresh, right after blending, to maximize its nutrient content and vibrant flavor. However, if you have leftovers, you can store them in an airtight container or a sealed jar in the refrigerator for up to 24 hours.

The color might slightly change due to oxidation, and some separation may occur, but it will still be delicious. Give it a good shake or a quick re-blend before serving to restore its consistency. Freezing is not recommended as it can significantly alter the texture and freshness of the ingredients.

Variations & Substitutions

This recipe is wonderfully adaptable! For an extra protein boost, consider adding a scoop of your favorite plant-based protein powder. If you prefer a thicker, creamier smoothie, reduce the amount of water slightly or add half an avocado.

For a different flavor profile, you could swap out the mango for pineapple or add a handful of berries. To make it sweeter without honey, a couple of dates or a splash of maple syrup would work well. Feel free to experiment with other leafy greens like collard greens or even a small piece of ginger for a zesty kick.

FAQs

Embracing Ethiopian Wellness

In Ethiopia, Telba isn’t just an ingredient; it’s a symbol of health and vitality, often consumed in various forms for its incredible nutritional benefits. Growing up, I remember my grandmother always emphasizing the power of natural ingredients, and Telba was a cornerstone of her wisdom.

This smoothie, with its blend of vibrant produce and the humble flaxseed, truly embodies that philosophy. It’s a modern take on ancient wisdom, bringing the nourishing traditions of Ethiopia right into your glass, a delicious reminder that true wellness often comes from the simplest, most natural sources.

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