This creamy chocolate black bean smoothie is one of the best smoothies for busy mornings. It's absolutely delicious (I think it tastes like a chocolate brownie milkshake). It's incredibly easy to make, and it's ready in minutes!
Before you get worried about how black beans are going to taste in a smoothie, let me reassure you - you absolutely cannot taste them. The black beans add a smooth creamy texture to the smoothie which makes it taste like a thick delicious chocolate milkshake. But one that's good for you!
This recipe is for 4 servings of our black bean smoothie. I can split this between myself and three hungry children, with there still being a little bit leftover for my eldest who always wants more.
What makes this black bean smoothie so great?
- This recipe is refined sugar free. We use banana and dates for sweetness - only whole foods here! Which makes this recipe perfect for kids of all ages. My 11 month old, 2 year old and 4 year old all have this smoothie, and so do I.
- The creamy black beans add lots of plant-based protein and fiber. One serving of this smoothie has 12g of protein, which is nearly a toddlers whole daily recommended intake (13g for ages 1-3).
- It contains healthy fats and omegas from hemp seeds.
- A healthy dose of iron comes from the cacao powder. In fact, it's the highest source of plant based iron going. When teamed with the vitamin c from the banana, it increases the iron absorption rate. Which is particularly important when consuming non-heme iron sources such as this.
- This healthy, wholefoods, protein packed breakfast helps keep those little tummy's full until snack time.
- Banana - A natural sweetener and necessary in order for your body to absorb iron from the cacao powder.
- Black beans - Their creamy texture when blended is great for smoothies like this. Make sure your tinned beans are in plain water, not salted water. And try to get organic beans if you can.
- Cacao powder - I always try to encourage using cacao powder, and not cocoa powder, where possible. It's the best plant based source of iron you can get.
- Chaga Mushroom Powder - Mushrooms really are magic. They contain a high level of antioxidants, among having other beneficial properties. I add chaga to most chocolate based recipes, but it's not essential to the recipe. If you're interested in learning more about the benefits of adding mushroom powders to your recipes, Healthline and Dirtea are good places to start.
- Hemp seeds - These are a great source of brain boosting omega 3 fats.
- Ice cubes - We find this smoothie best served ice cold so we recommend not skipping these.
- Medjool Dates - I use Medjool dates because they're delicious and taste like caramel. Dates are a healthy way to sweeten meals and drinks because they are a whole food, and therefore contain extra vitamins, minerals and antioxidants. Something processed sugars and sweeteners do not. For more information on why Medjool dates are, in my opinion, one of the best foods in the world, see our blog post comparing them to other types of dates.
- Plant Milk - You can use any you have at home such as soy milk, almond milk or hemp milk. We used our homemade cashew milk.
- Vanilla Extract - We add this solely for flavour, so it's fine to omit this if you don't have any.
Please see the recipe card at the bottom of this post for quantities.
- High speed blender - Vitamix, magimix, ninja
- Cups or bottles to drink from. For the children, we use Elk and Friends smoothie cups.
How to make a chocolate black bean smoothie
Add the black beans, bananas, pitted dates, hemp seeds, cacao powder & chaga powder (if using), to the blender jug.
Add the milk, vanilla and ice cubes. Then blend on high speed for 1 minute.
Pour and enjoy!
- Cinnamon - You can add ¼ teaspoon cinnamon to your smoothie for a tasty twist.
- Nut butter - Peanut butter and chocolate are the ultimate combo, try adding 1 tablespoon, tasting, and adding more if desired. Alternatively you can add almond butter. You could also add peanut butter in the form of protein powder - just make sure you check the ingredients first to ensure it's child friendly.
- Chaga mushroom powder - I'm a big advocate for adding mushroom and superfood powders to our diet where possible. In fact I rarely make this black bean smoothie without adding a tablespoon of chaga mushroom powder. Alternative superfood powders would be maca or lacuma powder. Both are incredibly delicious.
- White beans - If you don't have black beans, try adding in white beans such as cannellini beans.
- Greek Yogurt - You can add a couple of tablespoons of Greek yogurt to the smoothie for extra creaminess and protein. Just be sure to choose a vegan one if you want to keep this dairy free.
We hope you love this black beans smoothie as much as we do! We highly recommend you also try our Fudgy Black Bean Brownie recipe, for another sweet and fun way to use black beans!
You can store this smoothie in the fridge for up to 24 hours. Alternatively a great way to to use up any leftovers is to pour it in to ice-cream molds. If you freeze any, just make sure it's eaten within a month.
Don't skip the ice cubes - Blending ingredients in a high speed blender, on high speed as per the recipe, can warm the contents of the jug. Adding ice-cubes keeps this smoothie ice-cold and delicious.
Babies can start eating black beans at the same time they begin solid foods, which can be anytime from 6 months. Each of our children were ready to start eating solid foods once they are able to sit up by themselves, and have a few teeth. Ezra started eating solids at 7 months, Indie at 6 months, and Trixie closer to 8 months.
Black beans are full of fiber, protein, minerals and antioxidants. Making them a great food to be included in your families diet.
Minerals such as phosphorus, calcium, magnesium, copper and zinc, all contribute to building, and maintaining, strong bones and teeth.
Black beans have approximately 15 grams of protein per cup. Making them a great source of protein.
One serving of our black bean smoothie has 12g of protein! Considering that children need between 13g and 34g per day, that's quite a well packed smoothie.
Other recipes you might like
Looking for other recipes like this? Try these:
Healthy Chocolate Brownie Black Bean Smoothie
- High Speed Blender Vitamix, magimix, ninja.
- Colander or Sieve for draining and rising the blackbeans.
- 1 tin Unsalted Black Beans
- 2 medium Bananas
- 6 Medjool Dates
- ¼ cup Cacao Powder
- 2 tbsps Hemp Seeds
- 1 tbsps Chaga Mushroom powder optional
- ½ teaspoon Vanilla Extract
- 400 ml Cold Water
- 2 cups Ice Cubes
- Drain and rinse your black beans.1 tin Unsalted Black Beans
- Remove the stones from the dates.6 Medjool Dates
- Add the drained and rinsed black beans to your jug, along with the bananas, pitted dates, hemp seeds, cacao powder & chaga powder (if using).1 tin Unsalted Black Beans, 2 medium Bananas, ¼ cup Cacao Powder, 2 tbsps Hemp Seeds, 1 tbsps Chaga Mushroom powder, ½ teaspoon Vanilla Extract, 6 Medjool Dates
- Add the water and ice cubes, then blend for 1 minute on high speed.400 ml Cold Water, 2 cups Ice Cubes
- Pour in to cups or beakers and enjoy.
My kids really liked this, thanks for the recipe.