Umma's Bean Smoothie Recipe

The protein-rich smoothie she drinks every night.

What: This is the bean smoothie Umma drinks every night for dinner. It’s packed with 32 grams of protein and has a flavor similar to misutgaru, a traditional Korean multigrain powder drink made from a mix of roasted grains. The beans (Korean black soybeans and chickpeas — yes, chickpeas are technically legumes, but I’m calling them beans here for simplicity) are cooked in the Instant Pot beforehand and stored in the freezer for easy use anytime, explained below.

Because this smoothie uses freshly cooked beans and fermented soybean powder, it’s naturally high in protein and nutrients. Here are some notable facts about the ingredients that surprised me, as learned from Umma.

Korean black soybeans, often sold under the label ‘black beans’ at Korean markets, are different from the black beans we’re most familiar with. It’s black on the outside, but when split, the inside is green. What’s most notable is that it is higher in protein than common black beans.

In a 45g serving:
Common black beans = ~10.2g protein
Korean black soybeans = ~15.4g protein

This alone gives Korean black soybeans about 51% more protein per gram. These black beans are a bit pricer though. One bag at the Korean market will run you $10 to $15 for a 4 lb bag, $10 if it’s on sale as of 2025.

We buy these from the Korean market, but you can find them online.

Package and nutrition of Korean black soybeans.

Fermented soybean powder is made by drying and crushing meju (blocks of fermented soybeans). It has a earthy, malty taste to it that I find pleasant. There is an ever so slight bitterness to it, but it is still pleasant.

What’s notable about fermented soybean powder is that it’s high in protein and isoflavones (plant compounds in soybeans that act as antioxidants and are linked to bone and heart health). When fermented, our bodies are able to absorb these nutrients more easily.

We buy ours from Wooltari — a Korean grocery retailer known for selling artisan and premium brands at $50 for a 2.2 lb bag; however, you can find others brands on Amazon as well.

Brewer’s yeast powder is another topping my mom likes to add. Her favorite brand is Solgar (you can find it at iHerb or Whole Foods). As its name suggests, it has a yeasty, savory, bitter taste to it. It’s incredibly rich in B vitamins, supporting hair and skin health along with gut support.

Taste: Without the brewers yeast, it tastes like a nutty, malty unsweetened cereal drink. I enjoy it like this. With the brewer’s yeast, there’s a noticeable bitter, cheesy edge. I’m personally not a fan of it, but Umma loves it. (I leave out the brewer’s yeast).

How It’s Made: In a blender, process cooked black beans, chickpeas, and milk until smooth. Top with soybean powder and brewer’s yeast. Mix and enjoy.

Here’s how we cook our beans, from our cookbook UMMA. We cook it in an Instant Pot.

Umma, page 288. Once cooled, freeze the beans in a zipper lock bag.

What to Serve it With: Drink as is.

Tip: Feel free to add a bit of honey or sweetener to make this pleasantly sweet. Alternate through the toppings as we do. We also like to add shelled hemp seeds.

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Bean Smoothie

Serves: 1 drink

Ingredients:

• 1 cup whole milk (any milk is fine)

• 1 heaping tablespoon (30 grams) cooked Korean black soybeans

• 1 heaping tablespoon (30 grams) cooked chickpeas

• 2 tablespoon (20 grams) fermented soybean powder (optional)

• 1 1/2 tablespoon (10 grams) brewer’s yeast powder (optional)

Instructions:

1. In a blender, process milk, soybeans, and chickpeas together until smooth.

2. Transfer to serving cup. Add soybean powder and brewer’s yeast and mix until combined. Enjoy.

Eat Well!