Beans are not a typical smoothie ingredient, but they can actually add protein, fiber, and nutrients to blended drinks. Using beans in smoothies may seem unusual, but they provide a range of potential health benefits. This article will explore if and how beans can be incorporated into smoothies.
Quick Answers
Can you put beans in a smoothie?
Yes, beans can be added to smoothies. Certain types like white beans, black beans, or chickpeas work well blended into fruity smoothies. The beans add protein, fiber, and nutrients.
Do beans make smoothies taste bad?
Beans do not necessarily make smoothies taste bad. Their mild flavor can be masked by stronger tasting fruits and vegetables. Smoothies with beans may have a thicker, creamier texture. Start with small amounts of beans to adjust to the flavor.
What kind of beans are good for smoothies?
White beans, black beans, chickpeas, and navy beans work well in smoothies. Their smooth texture blends up creamy. Avoid whole beans or undercooked beans which may be hard in smoothies.
Do beans make smoothies unhealthy?
No, beans do not make smoothies unhealthy. They add beneficial protein, fiber, vitamins, and minerals. Beans contain complex carbs instead of sugar, so they do not spike blood sugar. Be mindful of added ingredients like sugar.
Can you put protein powder and beans in a smoothie?
Yes, beans and protein powder can be used together in smoothies. The beans provide natural plant-based protein and fiber, while the protein powder boosts the protein content even more. The combo makes a nutritious meal replacement smoothie.
Why Add Beans to Smoothies?
Adding beans to smoothies may sound unusual, but it can provide some great nutritional benefits. Here are some of the top reasons to put beans in your blended drinks:
Protein
One of the best reasons to add beans to smoothies is for the protein boost. Beans are a naturally high source of plant-based protein. For example, 1 cup of cooked black beans contains approximately 15 grams of protein (1). This makes beans an ideal ingredient to blend into smoothies to increase the protein content. The protein will help you feel full and satisfied.
Fiber
Beans are also an excellent source of fiber. Just 1 cup of cooked black beans packs around 15 grams of fiber (1). This makes beans a prebiotic food that can feed the good bacteria in your gut for improved digestive health (2). Adding fiber-rich beans to smoothies is a tasty way to increase your fiber intake and feel fuller between meals.
Vitamins and Minerals
In addition to protein and fiber, beans contain an array of important vitamins and minerals. For example, black beans are high in folate, iron, magnesium, potassium, and zinc (1). Blending beans into smoothies can help you meet your daily nutrient needs in a delicious blended drink.
Blood Sugar Regulation
Unlike fruits which can spike blood sugar quickly, beans are low on the glycemic index and break down slowly to provide sustained energy (3). This makes beans an excellent smoothing ingredient for people with diabetes or blood sugar regulation issues. The protein and fiber in beans also helps slow the absorption of sugars from other ingredients.
Creamy Texture
Finally, beans can add a nice creamy richness and body to smoothies. If you blend soaked or cooked beans, they puree up into a smooth, thick texture. This makes bean smoothies extra satisfying. The creamy factor makes beans an ideal replacement for yogurt or milk in vegan smoothies.
What Types of Beans Work Best in Smoothies?
From common pantry staples to heirloom varieties, many types of beans can be blended into smoothies. Some work better than others based on their flavor profile and texture. Here are some of the top kinds of beans to use in smoothie recipes:
Cannellini Beans
Cannellini beans, also known as white kidney beans, have a mild flavor and creamy texture when pureed in smoothies. Their smoothness makes them an ideal bean for starters. Try cannellini beans in fruit smoothies or mixed berry green smoothies.
Black Beans
Nutritious black beans blend seamlessly into chocolatey or coffee-flavored smoothies. Their mild taste lets other flavors shine. The dark color also gives a nice color contrast. Add black beans to cacao smoothies or mocha smoothies.
Pinto Beans
Pinto beans work well in savory smoothies with spices, herbs, and vegetables. Combine pinto beans with ingredients like tomatoes, onions, garlic, cumin, cilantro, and jalapeno for a southwestern twist. Pintos have a hearty texture.
Chickpeas
Also known as garbanzo beans, chickpeas boast a buttery, nutty flavor. They work nicely in both sweet and savory smoothies. Blend them into sweet potato chickpea smoothies, chocolate hummus smoothies, or curried chickpea smoothies.
Navy Beans
Small white navy beans easily disappear into smoothies with light flavors like tropical fruits, coconut, vanilla, or mint. Their mild taste lets other ingredients shine. Use navy beans to make bean ice cream smoothies.
Kidney Beans
Hearty red kidney beans pair well with other vegetables like beets, carrots, kale, and avocado. Their earthy flavor holds up with bold ingredients. Blend them into red velvet smoothies or veggie superfood smoothies.
Great Northern Beans
These large white beans have a delicate flavor suitable for both sweet and savory smoothies. Their creamy texture purees smoothly. Try great northern beans in apple pie protein smoothies or basil white bean smoothies.
Lima Beans
Buttery lima beans work nicely in green smoothies with their fresh, earthy taste. The small beans puree up creamy. Blend lima beans into spinach smoothies or kale smoothies for extra nutrition.
Tips for Using Beans in Smoothies
Here are some top tips to help you successfully add beans into your smoothie recipes:
Start with Canned or Cooked Beans
Using canned beans or cooked dried beans is best for smoothies. The beans blend up smooth and creamy after cooking. Avoid using raw, dried beans which may be tough or crunchy in smoothies even when soaked.
Rinse Canned Beans
If using canned beans, be sure to drain and rinse them first. This removes any salty liquid or can flavors. Rinsing helps lend the fresh bean flavor.
Experiment with Bean Liquids
Don’t throw out the liquid from canned beans! You can experiment by adding small amounts to your smoothies for more bean flavor. The starchy liquid helps make smoothies creamy too.
Begin with Small Amounts
When first adding beans to smoothies, start with small amounts like 1/4 to 1/2 cup beans. You can adjust up based on your preferred texture and taste as you get used to them. Too many beans may overpower smoothies.
Flavor Bean Smoothies Boldly
Beans have a relatively mild flavor, so pair them with stronger tasting ingredients like cocoa, peanut butter, spices, citrus, and fresh herbs. Fruity beans smoothies work best when beans are complemented by tropical fruits like mango, pineapple, and banana. Savory bean smoothies can contain veggies like spinach and kale.
Change Up Bean Varieties
All beans are unique, so don’t be afraid to try different kinds in your smoothies. Rotate cannellini beans, black beans, navy beans, and chickpeas to discover new favorite combinations.
Boost Fiber with Bean Skins
Leave bean skins on for extra fiber and texture. Just be sure to cook or soak the beans well so the skins puree up smooth. Bean skins add gut-healthy prebiotics.
Fortify with Flax or Chia Seeds
Blend in flax or chia seeds to boost the fiber, protein, antioxidants, and thickness of bean smoothies. Their mild taste lets the bean flavor shine.
| Bean | Texture When Blended | Smoothie Flavor Pairings |
|---|---|---|
| Cannellini Beans | Creamy | Fruit, vanilla, cinnamon, mixed berry |
| Black Beans | Smooth | Chocolate, coffee, cacao, peanut butter |
| Pinto Beans | Hearty | Southwestern spices, jalapeno, tomato, onion, cilantro |
Potential Downsides of Beans in Smoothies
While beans can be a highly nutritious smoothie addition overall, there are a couple potential downsides to keep in mind:
Gas or Bloating
Since beans contain oligosaccharides that cannot be fully broken down during digestion, some people may experience gas or bloating after consuming them (4). Introducing beans into your smoothies slowly and in small amounts can help minimize digestive discomfort.
Thick Texture
Using a full cup or more of beans can create an extremely thick smoothie consistency that some people dislike. Too many beans may also leave a grainy or chalky texture. Adjust bean amounts to find your preferred smoothie thickness.
Strong Flavor
If not complemented properly, the beans’ flavor can overpower smoothies with only delicate ingredients like plain fruit. Be sure to include bolder flavors and dilute beans with enough liquid. Soaking and rinsing beans well also helps mellow any harsh tones.
Lower Fiber from Blending
Blending beans may slightly reduce their overall fiber content, depending on how thoroughly they are pureed. However, bean smoothies will still provide significantly more fiber than smoothies made without beans.
Phytic Acid
Beans contain phytic acid, which can inhibit mineral absorption in high amounts (5). This is generally only a concern if getting the majority of your calories from beans. Bean smoothies in moderation as part of a varied diet should not cause issues.
Smoothie Recipes with Beans
Here are some delicious smoothie recipes featuring beans to help you put this unusual ingredient to use:
Black Bean Brownie Batter Smoothie
– 1 cup cooked black beans
– 1 frozen banana
– 1/4 cup cacao powder
– 1 tbsp peanut butter
– 1 tbsp maple syrup
– 1 cup milk of choice
– 1/4 cup ice
Blend all ingredients until smooth and creamy. Tastes just like chocolate brownie batter!
Mango Chickpea Tropical Smoothie
– 1/2 cup cooked chickpeas
– 1 cup cubed mango
– 1/2 cup pineapple chunks
– 1/2 banana
– 1 cup light coconut milk
– 1 tbsp lime juice
– Ice to blend
Blend all ingredients for a refreshing, tangy tropical smoothie.
Pinto Powerhouse Veggie Smoothie
– 1/2 cup cooked pinto beans
– 1 cup spinach
– 1/2 beet, peeled and chopped
– 1/2 cup carrot slices
– 1/2 ripe avocado
– Juice of 1 orange
– 1 cup water or juice
– 1 tbsp chia seeds
– Blend of ice
Process all ingredients in a blender until smooth. Makes a filling, nutrient-packed vegetable smoothie.
Sweet Potato and Cannellini Bean Smoothie
– 1/2 cup cannellini beans
– 1/2 cup cooked, mashed sweet potato
– 1 banana
– 1 tsp cinnamon
– 1 tsp vanilla
– 1 cup almond milk
– 4 ice cubes
Blend up all ingredients for a creamy, protein-rich smoothie!
Conclusion
Beans may not be the first ingredient that comes to mind for smoothies, but they can add ample protein, fiber, vitamins and minerals. Beans like cannellini, black, pinto, chickpeas, and navy work well blended in both sweet and savory smoothies. Be sure to use cooked or canned beans and start with small amounts to adjust to the flavor. Beans pair nicely with bolder flavors like cocoa, peanut butter, citrus, and herbs. Keep bean smoothie portions balanced as part of a healthy diet to help avoid issues like gas or phytic acid. With endless combo possibilities, beans can be a tasty way to boost nutrition in your blended beverages.
