10 Healthy Bean Smoothie Recipes You’ll Love

Introduction and What is a Bean Smoothie?

What is a Bean Smoothie?

Why Add Beans to Your Smoothies?

Adding beans to smoothies may sound strange at first, but there are several reasons to give it a try:

1. High in Plant-Based Protein: Beans provide a natural protein boost, perfect for vegans, vegetarians, and athletes.
2. Rich in Dietary Fiber: Fiber supports digestion, keeps you full longer, and helps maintain healthy cholesterol levels.
3. Natural Creaminess: Beans create a thick, creamy texture similar to yogurt, but without the dairy.
4. Nutrient-Dense: Beans are loaded with essential nutrients like folate, iron, potassium, and magnesium.
5. Budget-Friendly: Canned beans are affordable and easy to store, making them a cost-effective.

Types of Beans Used in Smoothies

Not all beans are suitable for smoothies, but certain varieties blend perfectly due to their mild taste and smooth texture. Here are the best options:

• Chickpeas (Garbanzo Beans): Soft, buttery, and slightly sweet, chickpeas work well with fruits like mango, bananas, and berries.
• Black Beans: With a mild, earthy flavor, black beans pair well with chocolate, coffee, and nut butter smoothies.
• White Beans (Cannellini, Navy, or Great Northern Beans): These beans have a neutral flavor and blend easily into any smoothie, especially green smoothies.
• Red Beans (Kidney Beans): While less common, they work well with spiced smoothies, like pumpkin or cinnamon-based blends.

Health Benefits of Bean Smoothies

Bean smoothies aren’t just tasty — they’re full of nutrition too. Adding beans to your smoothies can improve your health in surprising ways. They help support heart health, aid in weight loss, and offer more than just great flavor.

Here are some of the top health benefits of bean smoothies and why you should consider adding them to your daily meals.

1. Rich in Plant-Based Protein

Protein is essential for building and repairing tissues, supporting muscle growth, and providing energy. While many people turn to protein powders to meet their daily protein goals, beans offer a natural, whole-food alternative.

• Beans are a complete source of protein when combined with other ingredients like oats, chia seeds, or almond milk.
• Unlike protein powders, beans are free from artificial additives, fillers, and sweeteners.
• Protein from beans supports post-workout recovery, making bean smoothies a great option for athletes and active individuals.

Example: A chocolate black bean smoothie contains around 10-15 grams of plant-based protein in one serving, rivaling many store-bought protein shakes.

2. Supports Gut Health and Digestion

If you struggle with digestive issues or want to improve gut health, bean smoothies are a smart choice. Beans are packed with dietary fiber, which plays a key role in digestive health.

• Fiber acts as a prebiotic, feeding the good bacteria in your gut.
• It helps maintain healthy bowel movements, preventing constipation.
• By improving gut health, you also strengthen your immune system, as 70% of the immune system is housed in the gut.

Pro Tip: To make your smoothies more gut-friendly, combine beans with gut-friendly ingredients like bananas (which contain prebiotic fibers) and chia seeds.

3. Aids in Weight Management

Looking for a smoothie that keeps you full and helps you avoid snacking? Bean smoothies are your answer. Thanks to their high fiber and protein content, they keep you feeling full for longer, reducing the urge to snack on unhealthy foods.

• High-fiber foods promote satiety, meaning you stay full for longer periods.
• This fullness helps reduce overall calorie intake, which can support weight loss goals.

Example: A creamy chickpea mango smoothie provides a balance of protein, fiber, and natural sugars from mango, making it a perfect breakfast option for weight control.

4. Improves Heart Health

Want to protect your heart? Bean smoothies are a heart-healthy choice. Beans are naturally low in fat, cholesterol-free, and high in nutrients that reduce heart disease risk.

• Beans help lower LDL (“bad”) cholesterol, which reduces the risk of heart disease.
• Their high potassium levels help lower blood pressure, a major contributor to cardiovascular issues.
• Fiber from beans helps manage blood sugar, which is vital for heart health and diabetes prevention.

Pro Tip: Blend up a green protein smoothie with spinach and white beans. The leafy greens (spinach) provide extra heart-healthy nutrients like potassium and magnesium.

5. Stabilizes Blood Sugar Levels

Unlike sugary smoothies that cause blood sugar spikes, bean smoothies are much more balanced. Beans have a low glycemic index, meaning they help stabilize blood sugar. This makes them ideal for people with diabetes or those looking to avoid sugar crashes.

• Low glycemic foods prevent sugar spikes, helping avoid post-meal energy crashes.
• Beans slow down the absorption of sugar into the bloodstream.
• Smoothies made with beans and fruits like berries and bananas offer natural sweetness without the need for added sugars.

Example: A blueberry chickpea smoothie offers sweetness from blueberries but balances it out with chickpeas and fiber to avoid blood sugar spikes.

6. Boosts Energy and Reduces Fatigue

If you constantly feel tired during the day, a bean smoothie might be exactly what you need. The combination of protein, fiber, and slow-digesting carbs provides a steady release of energy, keeping you fueled for longer.

• Beans provide complex carbohydrates, giving you sustained energy rather than a sugar rush.
• Unlike sugary snacks, the energy from beans is slow and steady, preventing “energy crashes.”
• Bean smoothies are a great pre-workout option, thanks to their balance of protein, carbs, and nutrients.

Example: A coffee black bean smoothie made with cold brew coffee, black beans, and bananas provides a caffeine boost and energy from complex carbs.

7. Packed with Essential Nutrients

• Iron: Supports oxygen transport, preventing fatigue and anemia.
• Folate: Essential for pregnant women as it supports fetal development.
• Magnesium: Plays a role in over 300 bodily functions, including muscle recovery.
• Potassium: Helps maintain healthy blood pressure.

Pro Tip: Add spinach and bananas to your bean smoothies to supercharge them with extra vitamins like folate and potassium.

Why You Should Start Drinking Bean Smoothies Today

If you want a simple, affordable, and flexible way to improve your health, bean smoothies are a great choice. They offer big benefits — like helping with weight control, heart health, energy, and protein intake. Plus, they’re easy to make, can be customized to your taste, and are more delicious than you might think!

Here’s why you should give bean smoothies a try:

• High in protein – Natural, plant-based, and dairy-free.
• Super creamy texture – Perfect for those who want a thicker smoothie.
• Filling and satisfying – Keep you full longer, reducing snacking.
• Budget-friendly – Beans are much cheaper than protein powders.

Top 10 Bean Smoothie Recipes

Now that you know the main ingredients for bean smoothies, it’s time to start blending! To make it easier, we’ve created 10 simple, healthy, and delicious bean smoothie recipes you’ll want to make over and over again. Each recipe has its own unique flavor, ranging from chocolate treats to tropical blends and beyond.

For instance, if you’re in the mood for a creamy peanut butter drink, a fresh berry burst, or a cozy pumpkin spice smoothie, these recipes have you covered. No matter your taste, you’ll find a smoothie to satisfy your cravings.

Pro Tip: Feel free to customize these smoothies to your liking! For example, you can swap fruits, change sweeteners, or add your favorite superfoods to meet your taste and health goals.

1. Chocolate Black Bean Smoothie

A rich, chocolaty delight that tastes like dessert but fuels your body with plant-based protein.

Ingredients:

• ½ cup cooked or canned black beans (rinsed)
• 1 frozen banana
• 1 cup unsweetened almond milk
• 2 tablespoons unsweetened cacao powder
• 1 tablespoon almond butter (or peanut butter)
• 1 teaspoon vanilla extract
• 1-2 teaspoons maple syrup (optional, for sweetness)
• Handful of ice cubes

Instructions:

1. Add black beans, banana, almond milk, cacao powder, almond butter, vanilla extract, and ice cubes to a blender.
2. Blend until smooth and creamy.
3. Taste and adjust sweetness with maple syrup if needed.
4. Pour into a glass and enjoy!

2. Creamy Chickpea Mango Smoothie

A tropical escape in a glass — sweet, refreshing, and protein-packed.

Ingredients:

• ½ cup cooked or canned chickpeas (rinsed)
• 1 cup frozen mango chunks
• 1 cup coconut milk (or almond milk)
• ½ frozen banana
• 1 teaspoon honey (optional)
• Ice cubes (for a thicker smoothie)

Instructions:

1. Blend chickpeas, mango, coconut milk, banana, and ice cubes in a blender.
2. Blend until smooth and creamy.
3. Add honey for extra sweetness, if desired.
4. Pour into a glass and garnish with fresh mango chunks.

3. Green Protein Power Smoothie (Spinach and White Beans)

A green powerhouse smoothie filled with protein, fiber, and essential vitamins.

Ingredients:

• ½ cup cooked white beans (Cannellini or Great Northern)
• 1 frozen banana
• 1 cup fresh spinach leaves
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• Ice cubes (for thickness)

Instructions:

1. Add white beans, banana, spinach, almond milk, chia seeds, and ice to the blender.
2. Blend until completely smooth.
3. Taste and add vanilla extract for flavor.
4. Pour into a glass and top with chia seeds or sliced bananas.

4. Peanut Butter Black Bean Smoothie

Smooth, nutty, and satisfying — like a peanut butter milkshake, but healthier!

Ingredients:

• ½ cup cooked black beans (rinsed)
• 1 frozen banana
• 1 cup oat milk (or almond milk)
• 2 tablespoons peanut butter
• 1 teaspoon vanilla extract
• 1 teaspoon maple syrup (optional)
• Ice cubes

Instructions:

1. Blend black beans, banana, oat milk, peanut butter, and ice cubes until smooth.
2. Taste and add maple syrup if you want extra sweetness.
3. Pour into a glass and top with crushed peanuts or a peanut butter drizzle.

5. Strawberry Chickpea Smoothie

A fruity, berry-licious smoothie with creamy chickpeas for a protein boost.

Ingredients:

• ½ cup cooked or canned chickpeas (rinsed)
• 1 cup frozen strawberries
• ½ frozen banana
• 1 cup unsweetened almond milk
• 1 teaspoon honey (optional)

Instructions:

1. Add chickpeas, strawberries, banana, and almond milk to a blender.
2. Blend until smooth and creamy.
3. Add honey for extra sweetness, if desired.
4. Serve with fresh strawberry slices on top.

6. Vanilla Bean White Bean Smoothie

A smooth, sweet, it perfect for breakfast or dessert.

Ingredients:

• ½ cup cooked white beans (rinsed)
• 1 frozen banana
• 1 cup unsweetened vanilla almond milk
• 1 teaspoon vanilla extract
• 1 teaspoon honey or maple syrup (optional)
• Ice cubes

Instructions:

1. Blend white beans, banana, vanilla almond milk, vanilla extract, and ice until smooth.
2. Add honey if you want a touch of sweetness.
3. Pour into a glass and garnish with vanilla bean pods or a sprinkle of cinnamon.

7. Spiced Pumpkin Black Bean Smoothie

Get into the fall spirit with this pumpkin spice-flavored bean smoothie.

Ingredients:

• ½ cup cooked black beans (rinsed)
• ½ cup pumpkin puree
• 1 frozen banana
• 1 cup unsweetened almond milk
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 teaspoon maple syrup

Instructions:

1. Add black beans, pumpkin, banana, almond milk, cinnamon, nutmeg, and maple syrup to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and garnish with a cinnamon stick.

8. Blueberry Chickpea Smoothie

A berry blast filled with antioxidants, protein, and flavor.

Ingredients:

• ½ cup cooked chickpeas (rinsed)
• 1 cup frozen blueberries
• 1 frozen banana
• 1 cup unsweetened coconut water
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Blend chickpeas, blueberries, banana, and coconut water until smooth.
2. Add honey if you want extra sweetness.
3. Serve with fresh blueberries on top.

9. Avocado White Bean Smoothie

Creamy, silky, and packed with healthy fats and protein.

Ingredients:

• ½ cup cooked white beans (rinsed)
• ½ ripe avocado
• 1 frozen banana
• 1 cup unsweetened almond milk
• 1 teaspoon honey (optional)
• Ice cubes

Instructions:

1. Blend white beans, avocado, banana, almond milk, and ice until smooth.
2. Add honey if you want extra sweetness.
3. Pour into a glass and garnish with avocado slices.

10. Coffee Black Bean Smoothie

Wake up with a smoothie that tastes like iced coffee with a healthy twist.

Ingredients:

• ½ cup cooked black beans (rinsed)
• ½ cup cold brew coffee
• 1 frozen banana
• ½ cup almond milk
• 1 tablespoon cacao powder
• Ice cubes

Instructions:

1. Blend black beans, cold brew coffee, banana, almond milk, cacao powder, and ice until smooth.
2. Pour into a glass and garnish with coffee beans.

FAQ :

Are beans good in smoothies?

Yes, beans are a great addition to smoothies! They make your smoothie creamy, add protein and fiber, and provide important nutrients like iron and magnesium. Beans also help make your smoothie more filling, so you stay full longer. Popular choices include white beans, chickpeas, and black beans.

What is the healthiest thing to put in a smoothie?

The healthiest ingredients for smoothies include:

• Leafy Greens (like spinach or kale)
• Fruits (like bananas, berries, or mango)
• Healthy Fats (like chia seeds, flaxseeds, or avocado)
• Protein (like Greek yogurt, protein powder, beans, or nut butter)
• Liquids (like unsweetened almond milk, coconut water, or water)
• Superfoods (like ginger, turmeric, or cacao powder)

Can you put dry beans in a smoothie?

No, you should not use dry beans in a smoothie. Raw beans are hard, unsafe to eat, and can upset your stomach. Always cook them first or use canned beans.

Can you put canned beans in a smoothie?

Yes, canned beans are perfect for smoothies! Rinse them well to remove extra salt and any strong flavor. Canned white beans, chickpeas, and black beans work best, as they blend smoothly and don’t overpower the taste of your smoothie.

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