Here are two words you probably haven’t heard in the same sentence: “bean smoothie”. Or “strawberries” and “beans”. When we first came across this idea, we couldn’t imagine this being a tasty treat! Now that we know better, we’d like to introduce you to this vegan strawberry white bean smoothie – and hope it’ll blow your mind just as much as it did ours.
As we all know, the number one priority of many health-conscious people seems to be the mighty macronutrient protein.
We cannot tell you how many times we have been asked for the best vegan protein powder or how we meet our protein needs for the day.
To be honest, we’re doing quite fine by just eating a variety of plant-based foods. It can be that easy. Some foods are a lot higher in protein than others, but when following a well-rounded vegan diet, you’ll have a hard time not getting enough protein.
Now, some of our readers have opened up about their dislike of beans.
The taste, the texture – nothing about them seems appealing to them at first.
In our recent vegan bean pesto pasta recipe, we shared with you our excitement for this legume… along with an easy way to get into eating more beans and bumping up the nutrient density of your diet.
So, this smoothie is yet another trick to sneak a few beans into your meals without having to taste them!
How to Make a Tasty Bean Smoothie
We personally like our smoothies creamy and sweet. That’s why we often start out with some ripe bananas. For this white bean smoothie, we decided to opt for some delicious fresh strawberries (if they are not in season, just swap for frozen ones) and some hemp seeds.
These little powerhouses create an even creamier texture and provide you with some essential omega-3 fatty acids.
A great way to make your sweet fruit smoothies more satiating is by adding complex carbs, such as rolled oats, cooked quinoa, or beans. You’ll stay full for longer, and your blood sugar won’t spike as much. These days, we barely ever make plain fruit shakes anymore!
Here are all the ingredients we use for this bean smoothie:
- frozen bananas - because frozen ones just make for such a nice texture
- fresh strawberries - nothing else says “Summer” as much as these
white beans - that’s where things get interesting!
- vanilla extract or powder - this delicious spice always takes things to the next level
- hemp seeds - more protein, more creaminess and omega-3’s!
As you can see, we opted for frozen bananas, which is always a great hack to make your smoothie creamier and thicker! By using 4 bananas and 2 cups of strawberries in total, this is a very fruity and naturally sweet smoothie that everyone will devour. No added sugar needed!
Picky kids will love it, and if beans are tough on your digestion right now, blending them up and only using smaller amounts in the beginning is the way to go (this will also help your gut bacteria get used to them!).
Why You’ll Love This Strawberry White Bean Smoothie
- Great pre- or post-workout snack
- Cooling summer treat thanks to the frozen fruit
- Light and refreshing yet satiating
- Convenient grab-and-go snack (yes, you can prepare this in advance!)
- Protein-packed vegan smoothie – without the powder
- All the benefits of beans minus their taste
- Rich and creamy low-fat shake
- Naturally sweet wholesome treat
FYI, this recipe will create a large blender jar full of delicious vegan strawberry bean smoothie. Depending on your current hunger and overall calorie needs, this can make 2-4 servings. Some may want to have it for breakfast while others are just looking for a quick snack. Feel free to adjust to your needs.
And are we the only ones who get excited about such nutrient-dense yumminess? This whole food plant-based vegan shake is high in copper, magnesium, iron, manganese, potassium, omega-3, fiber and protein (about 8 grams per small 230 calorie serving). Two thumbs up here!
Although this is an absolute beginner recipe in terms of required kitchen skills, you do need a semi-good blender.
Please don’t use the weakest, cheapest blender for smoothies that feature frozen fruits or vegetables. Some blenders are just not strong enough, and trying to chop up those frozen chunks could end their lives sooner than you’d like – talking from experience here!
Opt for a good mid-range one if you can afford it, or let your frozen banana defrost for a couple of minutes before blending.
How to Make It Your Own
Similar to adding vegetables to a sweet smoothie to disguise their flavor (think spinach or cauliflower), you can do the same with legumes.
For a vegan chocolate protein smoothie that’s wholesome and doesn’t require any powder, you can even opt for black beans! We’d skip the berries in that case, though. Find a great recipe for this over at Hey Nutrition Lady’s blog.
And mind you, this recipe is for bean beginners – if you’d like your smoothie to be more filling and higher in protein and minerals, you can add in double the amount of white beans. To bump up the protein in this shake even further, you can replace the water with soy milk!
If you don’t have fresh strawberries on hand, fear not! Any berries will do, fresh or even frozen (in case you choose frozen, you might want to go with non-frozen bananas instead).
Mango or pineapple tastes awesome in a bean smoothie, too!
Other adjustments would be to decrease the portion of fruit or add dates instead of bananas if you don’t like the taste of these yellow all-rounders (although in that case, we can’t be friends – bananas are life).
Finally, hemp seeds might be a bit too special for your local store to offer. Feel free to just skip them or choose chia seeds, flax seeds or walnuts instead. These would have a similar nutritional profile, but when it comes to taste alone, any nut or nut butter will do! Pick your favorite one.
To give you some more ideas for freestyling, check out the Green Power Bean Protein Smoothie by Sprinkle of Green or the Snickerdoodle Chickpea Smoothie by Hummusapiens.
Vegan Strawberry Bean Smoothie
This fruity protein-rich vegan strawberry smoothie is so creamy and delicious! Featuring white beans, it's high in micronutrients while totally disguising the beany flavor.
- 4 ripe bananas, peeled, chopped and frozen
- 2 cups strawberries, washed and halved (300 g)
- 1 cup white beans, cooked and drained (260 g)
- 1 tsp vanilla extract (or ½ tsp vanilla powder)
- 2 tbsp hemp seeds
- 1 ½ cups water (360 ml)
Place the strawberries in a blender jar and blend to get a liquid base. Add the rest of the ingredients, adjusting the water content to attain your desired consistency.
Taste test and add any extras you like, i.e. plant-based milk, other berries or dates for sweetness.
Pour into glasses and serve immediately or store in your fridge for later.
About the Author
Alena has been eating a plant-based diet for 6 years and is passionate about sharing her learnings in the fields of nutrition, wellbeing, and vegan ethics. She is the co-creator of nutriciously and loves music, reading, nature, traveling, yoga & good food. Alena received training in the fields of nutrition, music therapy, and social work.