The Real Nutritional Value of Bean Smoothies

Published August 9, 2022 | By Patricia

What is the Nutritional Value of Bean Smoothies

… and Find out 3 More Delicious Bean Smoothie Recipes Below!

The immense smoothie varieties make them one of the most popular and desired food recipes across the world. Smoothies can be very healthy as well when topped up with beans, berries, oats, protein powders, and even tomatoes and bell peppers. Beans are a healthy option for your smoothie drink and take the recipe and food preparation to a more creamy, rich, and protein-enriched level.

Know More About Bean Smoothiess

You can use both black and white beans for preparing your beans smoothie. Adding beans will turn your smoothie into a highly creamy and naturally-delicious drink. You can also add other healthy food options, including bananas, yogurt, and other fruits, to your white bean smoothie. Darker colors such as chocolates are better for the black beans’ smoothie.

The Nutrition Value of the Bean Smoothie

Apart from adding a creamy texture to your smoothie, the addition of beans will also increase the fiber and protein content of your smoothies. Beans are high in fiber. Therefore, you will remain satiated for a much longer period upon consuming beans in any form. This way you won’t be facing any hunger pangs time and again and can control your weight.

Beans including black, Pinto, or cannellini beans can add around 50 calories for a quarter of a cup. This amount of beans will also add 3 grams of the nutrient protein and fiber each. However, if you want to add even more fiber and protein, you should choose kidney beans. A quarter cup of kidney beans may add up to 4 grams of the nutrient protein and fiber to your smoothie.

Beans contain high amounts of B vitamins, folate, and mineral iron, which are essential nutrients needed for the good health of the body. Beans are free from fat and also contain antioxidants and substances such as phytoestrogens and lignans that help you prevent cancer. Legumes and beans can help you prevent cancer in the prostate, colon, and pancreatic regions of the body. Intake of more fiber (found in the beans) can reduce the sugar level in the blood. Therefore, beans or other legumes are highly nutritious food items that must be a part of your daily balanced diet.

Beans and Prebiotics and Probiotics

Prebiotics and probiotics are found in many types of beans and legumes. The prebiotics and probiotics help in improvingthe digestive system by increasing the number of beneficial bacteria in the gut. It also helps in maintaining the balancebetween the good and bad bacteria in the intestines.

Health Benefits of Beans

There are numerous health benefits associated with beans.

They include:

1. Reducing cholesterol levels

2. Aids in digestion

3. May improve immunity

4. May promote weight loss

5. Might boost energy levels

6. May help to prevent heart diseases

7. May lower blood pressure

8. May help fight against diabetes

9. May help in treating constipation

10. May increase bone density

11. May improve skin complexion

12. May improve hair growth

13. May improve sleep quality

14. May improve joint mobility

Canned Beans vs Dry Beans

When you are choosing beans for your smoothie, you can choose either canned or dried bean varieties. However, you must ensure that the canned bean is free from harmful chemicals in the form of preservatives. The dried beans can be cooked for the smoothies and can give the best taste and results. However, when you don’t have enough time, you can also choose the canned bean varieties. Put the canned beans for soaking first within a colander and run cold water over it. It will remove all the excess sodium that is often found in the canned beans (and other canned food items) in high proportions.

Cooking and Preparing the Dried Beans for Smoothies

Below is a step-by-step method through which you can cook and prepare the beans and subsequently add them to your smoothie.

Step 1: soak the beans in cold water and place them in a bowl. Now put enough water in the bowl so that the beans are covered by up to 2 inches. Let the beans soak in the bowl filled with water overnight or for up to 8 hours. After that, rinse and drain the beans properly.

Step 2: Put the beans in a pot and pour freshwater that can cover the beans up to 2 inches. Heat the pot so that the water comes to a boil. Reduce the heat to a simmer point and stir the beans and water occasionally in a gentle way. You can do this for up to 1 hour so that the beans are tender. Now turn off the heat and let the beans cool down. The beans will be tender now. You can squash them easily with your fingers when they are cooked.

Step 3: You need to store the cooked beans accurately. The cooked beans can be put in a refrigerator where they can be stored for up to 4 days. You can store the cooked beans in the freezer for an even more extended period.

For freezing the beans and storing them in the freezer for a longer period, you can spread the beans over a cookie sheet that is covered with baking paper. Put the tray in the freezer and let the beans freeze. Now seal the beans in the freezer bags. These cooked beans that are placed in your freezer can be stored for up to 12 months and will be fit for use during the period.

3 More Delicious Beans Smoothie Recipes

Below are 3 of the best and most delicious recipes for bean smoothies that you can easily make and try at home.

Vanilla Bean Smoothie

For the Vanilla Bean Smoothie Recipe, you need the below-given ingredients.

One cup of yogurt.
Half cup of white beans.
One cup of almond milk.
Two teaspoons of pure maple syrup.
One spoon of the vanilla bean paste.

Preparation: add the ingredients including yogurt beans, vanilla syrup, maple syrup, and almond milk to the food blender. Blend for some time until all the ingredients turn to be creamy and smooth.

Mango and White Bean Smoothie

For the mango white bean drink and smoothie, you need the below-given ingredients.

Half cup of white beans.
A banana.
A cup of mango chunks (frozen).
A cup of coconut milk.
A quarter cup of shredded coconut.

Preparation: put the ingredients, including the mango chunks, white beans, shredded coconut, and coconut milk within the blender. Turn on the blender and mix the ingredients until they are smooth and creamy.

Chocolate Black Beans Smoothie

For the chocolate and black bean smoothie, you need the below-given ingredients.

Half a cup of black beans.
Half cup of blueberries (frozen).
A cup of yogurt (vanilla).
A cup of almond milk.
Half a teaspoon of cinnamon.
1 tablespoon of cacao.

Preparation: put the ingredients, including the black beans, yogurt, almond milk, blueberries, cinnamon, and cacao in the blender jug. Blend the ingredients for some time so that the berries and the fruits are well blended. Now run the blitz so that the preparation is creamy and smooth.

Conclusion

The addition of healthy and natural food items including beans to your food recipes can do miracles for your health. Beans are high in proteins, vitamins, minerals, and fiber and are a source of multiple nutrients in your smoothie. Remember to choose beans that are unbroken and buy from the sellers and sources with a good turnover (so that you get fresh beans). You can also store the beans in sealed containers in a dry and cool place. This way they will be available to you for food preparations for up to 1 year easily.