High-Protein, Healthy Red Bean Popsicles

Protein-rich, pretty, and refreshing, these healthy red bean popsicles offer a balanced sweetness, smooth texture, and comforting nutty notes!

Western cuisine may not identify them as befitting a sweet, but red beans are a beloved staple in Asian desserts. Not long ago, I’d have guessed that expanding the savory association into the realm of sweet would be a matter of acquired taste outside of Asian tradition. Today, though, chickpea-based cookie dough, ice cream, blondie bars, and more, are celebrated, almost to the point that they’re commonplace. I’d say sliding in a little red bean treat exposure is one micro-step from natural! Alongside steamed red bean buns, these pinkalicious popsicles are the perfect chance to try. They’re not only delicious, but they offer the big bonus of being packed with protein with whole food sweetness only.

Growing up mixed race but at the same time mostly “all-American”, I never really felt like I quite fit in. As a young child, I quickly learned shame around my Chinese heritage, a fact that I later felt terribly ashamed of as a young adult. Food was a pathway to connecting with and embracing that Asian legacy. Fluffy, plump steamed bao filled with sweet red bean paste were a childhood favorite, and they continue to be so to this day. Teaching in Taiwan for a year following college, red bean popsicles became a delightful treat I looked forward to.

Lately, reflection has brought on wisps of nostalgia—mostly for the feeling of exploration and appreciative awakenening that defined my jtime in Asia, including those refreshing pops. As a highly health-conscious vegan, though, the possibility of finding something packaged that is flavorful, dairy-free, and with luck naturally and minimally sweetened is very unlikely. It’s doubtful I’d find any at all. Clearly, I had to make my own!

Ingredient Spotlight: What makes these popsicles wholesome and delicious?

Honestly, even if I could find packaged red bean popsicles here in Colorado, would it really make sense to buy them? I mean, we’re talking popsicles. You blend, and you freeze. All you need is a set of molds—plus the stuff you’re putting in them, that is. And as to the “stuff”, we’re talking good stuff:

• Red Beans (Adzuki): Also known as mung beans or azuki, the small red legume is noted as a “superfood”, albeit out of the spotlight, for its high protein, high fiber, and strong antioxidant profile.

• Silken Tofu: Another stellar protein source, silken todu creates a creamy texture without heavy cream and opens the door to cutting back on fat through reduction in coconut milk.

• Light Coconut Milk: Yes, we can use light! Healthy fats—but not too much— and soft, subtle tropical notes are added thanks to this lightly fragrant creamy ingredient.

• Medjool Dates: This natural sweetener is my favorite version of “Nature’s Candy”! Nutrient-dense, high-fiber, and antioxidant rich, they’re also rich in potassium, calcium, and magnesium. What’s not to love? OK, they’re calorie-dense, but we’re dispersing three-quarters of a cup among six to eight popsicles, and you’re certainly free to cut back even more.

• Beetroot Powder: Optional, but recommended. Beetroot powder is a concentrated fource of nutrients known to boost stamina, improve blood circulation, and more—and they add/enhance color naturally.

How to Make these Healthy, Refined Sugar-Free Popsicles

As stated above, you just blend, pour, and freeze. But there is room for variation. First up, the beans. I really like having whole beans dotted about, but that’s fun and familiar for me. My son, on the other hand, sees a whole bean and is a little bit weirded out despite knowing they’re in there. If you prefer a completely smooth pop versus the surprise texture addent, forget about that optional extra half cup. With regard to the other ingredients, you can afford to either up or reduce the dates by one or two; you can also pretty much eyeball the silken tofu. One of the best things about simple blender recipes is, nothing needs to be exact. I hope you enjoy these dairy-free, plant-based protein treats—but if nothing else, they at least ignite some curiosity, that’s something, too. Keep the wonder going forever. It’s the closest true “fountain of youth” we’ve really got. xo

High-Protein, Healthy Red Bean Popsicles

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Yield: 6-8

Author: Wendy McMillan

Prep time: 5 MinInactive time: 6 HourTotal time: 6 H & 5 M

Protein-rich, pretty, and refreshing, these healthy red bean popsicles offer a balanced sweetness, smooth texture, and comforting nutty notes!

Ingredients

• 1 to ½ Cups cooked or canned small red beans (Adzuki beans), divided
• 8 ounce silken tofu
• 1 Cup light coconut milk
• ¾ Cup Medjool dates, soaked as needed to plump (about 7-8 dates)
• ½ Tablespoon beetroot powder, optional

Instructions

1. Place 1 Cup of the beans and all other ingredients in a high speed blender and blend until smooth. Add the optional reserved half-cup of beans for texture if desired.
2. Pour into popsicle molds and freeze at least 6 hours or overnight.
3. When ready to enjoy, dip each mold into warm water to release the popsicle.

Nutrition Facts

Calories

100

Fat

3 g

Sat. Fat

2 g

Carbs

16 g

Fiber

1 g

Net carbs

15 g

Sugar

13 g

Protein

2 g

Sodium

31 mg

Cholesterol

0 mg