Simple Generic Instructions:
Different beans can be used based on what you have on hand. *white beans make most mild milk
- Soak, cook or pressure can until soft.
- Mix in a blender with water
- Strain with a cheese cloth
- Add salt, syrup or honey or other sweetener to taste.
Vanilla ‘Bean’ Milk
Lauren Goslin
Most recipes use one cup of almonds to four cups of water, equaling about five cups of milk. My bean milk, however, only requires 1/2 cup of beans to the same amount of water. *Unfortunately, you can’t use canned beans here, as you want the beans to be hard and raw in order to separate the pulp from the milk
Ingredients
Makes 4 ½ Cups
1/2 c. dried mild-tasting beans Navy, Great Northern, and black are all delicious!
1/2 T. lemon juice
4 C. purified water divided, plus more for soaking the beans
2 t. vanilla
1/2 t. salt
1 T. maple syrup
12 drops liquid stevia
Instructions
- Place the beans and lemon juice in a bowl. Cover the beans with water and let them soak for 12-24 hours.
- Drain and rinse the beans.
- Add the beans and three cups of water to a blender, and blend for about 2 minutes until it appears smooth.
- Strain the mixture through a fine sieve or nut milk bag, removing the bean pulp.
- Heat a pot over medium heat and add the bean milk stirring constantly. Warm the bean milk for 10 minutes. BE CAREFUL to not let the mixture come to a rolling boil, only a low simmer. Otherwise, the milk will scald, and it will have a burnt taste. (*heating the milk removes the “beanie” taste.)
- Stir in the final cup of water, vanilla, salt, maple syrup, and stevia.
- Should be thick and rich. Cool then pour into a storage container, and store in the fridge.
| BEANS | ALMONDS | |
|---|---|---|
| CALORIES | 350 | 546 |
| FAT | 1.6 g | 47 g |
| CARBS | 63.2 g | 20.6 g |
| FIBER | 25.4 g | 11.6 g |
| PROTEIN | 23.2 g | 20.2 g |
| SUGAR | 4 g | 3.7 g |
There are significant differences in both fat and carbs, but in defense of the beans carb amount, they are slow absorbing (complex) carbs, and beans are a low glycemic food, which basically means they aren’t going to spike your blood sugar, they boast a decent amount of fiber, and they keep you fuller longer.