To most people, parsley is a garnish. It is that weird clump of green stuff stuck on your plate in restaurants that you toss to the side and forget about.
It’s too bad, too, because parsley is one of the super greens that you can absolutely use in your next green smoothie.
What’s so special about parsley? For starters, one cup of fresh Italian parsley only contains about 22 calories. It has 2 grams of protein and 2 grams of fiber. Like most fruits and vegetables, parsley is a complete protein, meaning that it contains all essential amino acids.
Fresh Parsley Is Rich in Minerals
Parsley is rich in calcium. One cup of fresh parsley in a smoothie gives you 83 milligrams (8% RDA) of calcium.
Blend it with oranges, kiwifruit, and/or figs and you’ll be on your way to exceeding the amount of calcium provided in a glass of cow’s milk.
Parsley is also rich in iron. One cup contains 3.7 milligrams of iron, adding a significant source of this important mineral to my green smoothies. Parsley is the richest source of iron from any leafy green that you’d get from the supermarket.
One cup of parsley will also provide up to 10% RDA of copper, 7% RDA of magnesium, 7% RDA of potassium, 6% RDA of zinc, and 5% RDA of phosphorus.
Lots Of Vitamins In Fresh Parsley
Parsley is rich in vitamin A (as beta-carotene) and provides up to 168% RDA in just one cup. Like most leafy greens, parsley is an especially rich source of vitamin K providing up to 820% RDA. it provides an excellent source of folate (23% RDA) and vitamin C (89% RDA).
Health Benefits Of Parsley
Parsley is a rich source of dietary carotenoids, which provide a variety of health supporting benefits against a variety of diseases.
Beta-carotene, which is converted to vitamin A in the body is known to support eye health. Vitamin C is an important antioxidant vitamin that has been shown to protect against a variety of diseases as well.
A phytochemical in parsley called myristicin, has been shown to have potential chemo-preventive benefits.
Parsley also makes up an important part of the Mediterranean Diet, which has been studied extensively for its potential therapeutic and disease preventative benefits. An Italian diet study published in the Journal of Nutrition and Cancer in 2003 found that participants who had a higher dietary intake of parsley appeared to have a lower incidence of lung cancer.
Caution: While the risk is probably very low, pregnant women should not consume parsley. Parsley contains an essential oils called apiole. Apiole is a kidney stimulant. Because this essential oil can also stimulate uterine contractions, pregnant women should avoid eating large quantities of it.
How To Use Fresh Parsley In Green Smoothie Recipes
Parsley has a distinctive, pungent flavor and aroma so it is best to use no more than one cup (60 grams) in a green smoothie.
You can combine parsley with non-bitter greens like fresh baby spinach, or romaine and green leaf lettuce.
Parsley pairs best with fruits like pear, coconut, pineapple, mango, oranges, and kiwifruit. I prefer to use fresh Italian (flat leaf) parsley, but curly parsley also works fine.
Try These Green Smoothie Recipes With Parsley
This recipe was submitted by Melanie from Illinois.
I was excited to try parsley in a green smoothie. Blending it with mango, coconut and pear sounded like the perfect combination. It was!
This smoothie has a sweet tropical flavor.
Coconut and mango blend so well together while pear and parsley make this smoothie both sweet and refreshing.
Happy Parsley Green Smoothie Recipe
- 1/2 bunch parsley, stems cut
- 2 small pears, cored
- 1 Thai coconut, meat and water
- 3/4 cup mango, peeled
Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Nutrition Information: Calories: 454 | Fat: 4.3 grams | Protein: 5.7 grams | Carbohydrates: 108.2 grams | Calcium: 28.5% | Vitamin A: 135% | Vitamin C: 253%
Serving Size: One (meal-replacement, or share it.)
Here are a few more green smoothies with parsley:
- Morning Energy Green Smoothie
- Refreshing Watermelon Green Smoothie
- Mean & Green Blend
- Pineapple-Citrus Detox
- Tropical Pineapple-Papaya Green Smoothie
- Iron 101 Green Smoothie
- Pineapple-Veggie Smoothie