Black Bean Brownie Smoothie! Got a kiddo that you’re struggling to get beans into? Try this irresistible chocolatey smoothie!

A clear mug containing a foamy light brown chocolately smoothie, with another clean mug of it up and to the right, as well as a bowl of black beans in the upper left, a tablespoon of cocoa powder, and another tablespoon with nut butter. All of this is on a white marble countertop surface.

We know you must be thinking, “Black beans? Really? In a smoothie?” Yep! The cool thing about black beans is that you can’t really taste them when they are pureed and combined with cocoa powder and something healthy and sweet like bananas and dates. We also have another great recipe that uses this same principle: Black Bean Brownie Bites – you can find it in our nut-free ebook, Plant-Based Juniors’ Nut-Free Lunch Box Book.

Now, we’re not exactly advocates of trying to hide veggies and beans in foods (See: Should You Hide Vegetables in Your Child’s Meals?), but in this case, the beans function more as just part of the smoothie ingredients – something that thickens the texture of the smoothie. If your kiddos benefit from the incredibly nutrient-rich profile of beans in the process of drinking a chocolate smoothie, then go for it!

The Nutritional Benefits of Beans

Beans are a powerhouse of nutrition. They’re filled with complex carbs and fiber, B vitamins, iron, folate, calcium, and potassium. Just a 1/2 cup serving of black beans contains 6 grams of protein, and 25% of the Daily Value (DV) of iron. Beans are full of antioxidants and phytonutrients that may reduce the risk of disease later in life. In fact, every group of people living in the Blue Zones, the areas of the world where people live the longest, incorporates some type of beans into their diet in a significant way. Studies have found that beans may lower cholesterol and high blood pressure, stabilize blood sugar, and support immune function. They’re full of fiber, which is essential for gut health and digestion, and can help promote satiety. It has been shown that incorporating beans as a regular part of an overall healthy diet has been associated with a lower risk for heart disease, diabetes, and certain cancers.

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