Healthy Drink? The red bean (Kidney Bean) Smoothie isn't something I would normally consider making for a healthy snack.
However, when I came across the bean smoothie recipe on one of my friends' Instagram posts, it seemed so simple that I thought, "Why not give it a try?"
@fricanyeo |
I found some red beans and split lotus beans in the pantry. Since it's recommended to soak them for more than 10 hours, I placed them in a bowl with water and refrigerated them overnight.
It's important to note that raw and undercooked kidney beans contain a toxin called phytohemagglutinin, which can cause digestive issues. Therefore, it is important to soak and cook kidney beans thoroughly to neutralize the toxin and ensure they are safe to consume.
When the beans are ready after soaking, you cook them until they become tender. For stovetop cooking, bring the water to a boil, then reduce the heat to low and let the beans simmer for 60-90 minutes, or until they are fully cooked. Check the beans occasionally and add more water if needed.
I have a rice cooker, so I simply used that instead. To ensure the kidney beans are thoroughly cooked, take a bean and taste it. It should be tender and soft but not mushy. If they are still too firm, continue cooking for a little longer and check again.
After the beans have cooled down, simply put them in a blender with some water and blend until smooth.
Depending on your preference, you can adjust the amount of water to achieve your desired consistency. If you prefer a thicker texture, similar to a smoothie, use less water. For a thinner consistency, resembling soy milk, add more water. Additionally, you can sweeten the mixture to your taste by adding honey or sugar.
What a perfectly healthy drink! How does it taste?
Yes, it tastes 'healthy' LOL.
Let's find out how healthy these red beans really are:
Kidney Beans Health Benefits
Protein: Kidney beans are an excellent source of plant-based protein. They provide a substantial amount of protein, making them a valuable component of a vegetarian or vegan diet. Protein is essential for building and repairing tissues, supporting immune function, and maintaining overall health.
Fiber: Kidney beans are high in dietary fiber, both soluble and insoluble. Fiber promotes digestive health, helps regulate blood sugar levels, and aids in maintaining healthy cholesterol levels. It also provides a feeling of fullness, which can be beneficial for weight management.
Complex Carbohydrates: Kidney beans contain complex carbohydrates, which are digested more slowly than simple sugars. This slower digestion helps regulate blood sugar levels and provides sustained energy.
Essential Minerals: Kidney beans are a good source of essential minerals such as iron, magnesium, potassium, and folate. Iron is important for oxygen transport and energy production, while magnesium and potassium are crucial for maintaining proper nerve and muscle function. Folate is essential for the production and maintenance of new cells.
Antioxidants: Kidney beans are rich in antioxidants, including flavonoids and anthocyanins. These compounds help protect cells from damage caused by free radicals and oxidative stress, potentially reducing the risk of chronic diseases such as heart disease and certain cancers.
Low in Fat: Kidney beans are naturally low in fat, particularly saturated fat. This makes them a healthy choice for those looking to manage their weight or reduce their intake of unhealthy fats.
from ChatGPT
Wow, now that we know how good and nutritious this bean smoothie is, we should definitely continue enjoying it more often!
looks really tasty!