After years of seeing smoothie bowls trend, and not being a huge fan of smoothies, or even sweet foods for breakfast, I decided to reinvent the wheel, and create my own plant-based Savory Smoothie Bowl. Instead of a fruit smoothie as the base, I’ve used a bean and roasted veggie puree. More roasted and raw veggies adorn the top, along with nutrient dense nuts and seeds.
Like their cold and sweet counterpart, these Savory Smoothie Bowls are protein and nutrient dense, providing the perfect jumpstart to your day.
This is more of an outline than a recipe. Truly, you can take this concept and run with it in any direction. In this iteration, I used cannellini beans, but you could use LITERALLY any other type of bean. Canned beans are easy, but you could definitely make your own from scratch, and just use 1 ½ cups of your own homemade beans.
The veggies that I have used in this recipe were just the ones that I had on hand the day that I tested out this recipe. It’s important to have varying textures of veggies since the “smoothie” portion of the bowl is going to be smooth. I like broccoli and cauliflower because they have a visual presence, and they have great texture when perfectly cooked.
It’s also important to have a combination of cooked and raw veggies. I’m actually glad that the kale didn’t work out the way that I had planned because I think that having the uncooked greens really added something to the flavor and texture of the final product. Any greens would work, but again, thinking about texture, greens like kale have a stronger presence, and will provide a bit more textural contrast.
I’ll have a full, printable recipe below, but let me just give you a basic list of ingredient categories to think about when planning your own Savory Smoothie Bowls.
Here’s what you’ll need:
- Beans – This concept was in development for quite a long time, but truly came to fruition when I was trying to develop a series of single-serving recipes that used a single can of beans. I have used cannellini beans (white kidney beans) as well as red kidney beans, and black beans. They all work well, requiring a bit more or less liquid to thin them out to the perfect consistency. For your first couple of rounds, I would recommend using a really creamy bean like a kidney.
- Spices – My initial test of these Savory Smoothie Bowls didn’t contain any spices, but changing up the spices you add to the beans will help you change up the entire flavor profile of the dish. Using chili powder and cumin to take it in a Mexican direction…
- Better Than Bouillon – I love me some Better Than Bouillon. Their vegan flavors (No Chicken, No Beef, Vegetable, and Roasted Garlic) are out of this world. They add so much depth of flavor and umami to whatever you add them to. I honestly haven’t tried one that I didn’t love. That being said, you could easily just use another bouillon in its place, just use the same amount that you would for about ½ to 1 cup of broth. Plain old salt or a bit of Bragg’s Liquid Aminos will work too, to bring up the flavor of the Savory Smoothie Bowl.
- Seeds – Hemp, sesame, chia, poppy, sunflower, pumpkin… There are so many seeds to choose from to boost the protein in your Savory Smoothie Bowl, and to kick up the texture. In the video, I just used hemp and chia, but when you make yours, the sky’s the limit.
- Nuts – Although I didn’t add any nuts to the top of my Savory Smoothie Bowl in the video, they are a great way to boost the flavor, texture, and nutrient density of your Savory Smoothie Bowl. Try toasted pecans or walnuts, slivered almonds, and even peanuts.
- Acid – Balsamic or red wine vinegars are a great way to add some acidity to a very savor smoothie bowl. Lemon or lime juice would also be great drizzled over the top, depending on your flavor profile of choice.
- Greens – I love kale for its flavor and texture, but any greens will work in these Savory Smoothie Bowls. Instead of air-frying or roasting them, try using them raw, seasoned or massaged with a bit of vinegar or citrus juice. You could also quickly saute them so that they are a bit more tender, but still retain much of their flavor and color.
- Veggies to roast – Here’s a non-exhaustive list of vegetables that would be delicious roasted or air fried, and added to your Savory Smoothie Bowl:
- Winter squash like kabocha and butternut
- Sweet or white potato
- Veggies from the raw list that you would like to roast
- Veggies to keep raw– Here’s a non-exhaustive list of vegetables that would be best kept raw when added to the top of your Savory Smoothie Bowl:
- Veggies from the roast list that you want to keep raw
Frozen veggies – Although they aren’t technically “fresh”, they are perfect for adding to these Savory Smoothie Bowls. Just remember that frozen veggies should be treated like cooked veggies, so just warm them through, or cook them just enough to give them a bit of color. I always keep frozen edamame, corn, peas, and cauliflower on hand, as well as Asian stir fry mixed vegetables. If frozen’s what you’ve got, then use frozen.
Savory Smoothie Bowls
A savory take on the classic smoothie bowl. this satisfying and protein-packed breakfast or lunch dish, this Savory Smoothie Bowl is loaded with hearty beans and air-fried veggies.
- 1 cup onion chopped
- 1 cup (150g) zucchini, chopped
- 1 cup (150g) broccoli, chopped
- 1 cup (150g) cauliflower, chopped
- 1 can (15oz) cannellini beans, drained and rinsed
- ½ teaspoon Roasted Garlic Better Than Bouillon
- 2 to 4 tablespoons water or broth
- 1 cup (20g) kale, chopped
- ¼ avocado
- 1 radish (5g)
- 2 teaspoons nutritional yeast
- 1 teaspoon hulled hemp hearts
- 1 teaspoon chia seeds
- 1 tablespoon balsamic vinegar
- salt and pepper to taste
- Preheat your oven or air-fryer to 400 degrees F. Roast or air-fry your veggies until al dente and lightly browned. They’re done when you taste one and want to go back for more.
- In a bowl, massage your kale with a bit of balsamic vinegar until it is vibrant green and tender.
- To your blender, add the rinsed and drained beans, ½ of your roasted veggies, Better Than Bouillon, and 2 tablespoons water. Blend until smooth, adding more water just so that the blender will work, but keeping the mixture as thick as possible.Taste for seasoning.
- Pour or spoon the blended bean mixture into a bowl. Top with the remaining roasted veggies, and massaged kale, along with the nutritional yeast, hemp seeds, and chia seeds. Drizzle more balsamic to taste.