Black beans are one of the healthiest and simplest foods you can first introduce to your baby, they are gluten-free and are not a top food allergen. (source: FDA)
Moreover, they are packed with fiber and resistant starch that support digestive health, plant-based protein for muscle growth, iron for the blood, antioxidants to prevent diseases, and other vitamins and minerals like potassium, magnesium, zinc, and folate which support other bodily processes and the immune system. (source: WebMD).
Here’s a handful of easy, tasty black bean recipes for babies and toddlers for you to try!
Covered in this Article:
Black Bean Puree for Babies
Try this simple black bean recipe when starting to introduce beans to your babies, you may serve beans when they are ready for complementary solid foods at 6 months. (source: WHO)
| 1 cup | black beans, dried |
| 1 teaspoon | olive oil |
| 1 piece | white onion, chopped |
| 1 clove | garlic minced |
| 3 cups | water/homemade or low sodium broth |
| 1 teaspoon | fresh oregano, chopped, optional |
Instructions:
1. When using dried beans, wash the beans thoroughly, then soak 1 cup of beans in 3 cups of water for at least 8 hours to soften. Drain the beans from soaking water. When using canned or precooked black beans, drain liquid from the can and wash thoroughly under running water.
2. In a saucepan, sauté onion and garlic in olive oil until soft and translucent. Add in the black beans and water or broth. Let them boil, then lower the heat to simmer. Cook the beans until soft and tender. This would take about 40-60 minutes for dried beans, and 10-15 minutes for pre-cooked beans.
3. When the mixture starts to dry, add more broth accordingly.
4. Once beans are tender, add in the seasoning of choice.
5. Place mixture in a food processor/blender and puree until soft.
Notes:
- Serve lightly seasoned puree to babies, then season the rest for the whole family. Can also be served as a side dish for the rest of the family.
- Season with other herbs and spices like cumin, paprika, cayenne, and cilantro to add more flavor to this dish.
- For older kids and adults, you can serve with soft tortillas or chips
Black Bean Pumpkin Mash
Easily mix in different fruits and vegetables with black beans for a more nutrient-packed meal or snack for babies and toddlers.
| 1 cup | black beans, dried |
| 1 cup | pumpkin, chopped |
| 3 cups | water/homemade or low sodium broth |
Instructions:
1. When using dried beans, wash the beans thoroughly, then soak 1 cup of beans in 3 cups of water for at least 8 hours to soften. Drain the beans from soaking water. When using canned or precooked black beans, drain liquid from the can and wash thoroughly under running water.
2. In a saucepan, place the black beans, pumpkin, and water or broth. Let them boil, then lower the heat to simmer. Cook until soft and tender. This would take about 40-60 minutes for dried beans, and 10-15 minutes for pre-cooked beans.
3. When the mixture starts to dry, add more broth accordingly.
4. Once beans are tender, add in the seasoning of choice.
5. Place mixture in a food processor/blender and puree until soft.
Notes:
- When storing leftovers, place them in small airtight containers which can last up to 3-5 days inside the fridge and for up to a month in the freezer.
- Puree mixture until smooth and adjust to manageable consistency by adding water when serving to babies to prevent choking hazards. (source: CDC)
- Other fruits or vegetables you may use for this recipe include banana, apple, carrots, zucchini, and broccoli.
One Pot Black Bean Soup
This quick and easy recipe will easily be a favorite of the whole family, as a filling meal served as is or with other sides.
| 1 cup | black beans, dried and soaked or canned |
| 1 tablespoon | olive oil |
| 1 piece | white onion, chopped |
| 1 piece | carrot, chopped |
| 1 stalk | celery, chopped |
| 2 cloves | garlic, minced |
| 4-6 cups | water/homemade or low sodium broth |
| 1 piece | bay leaf |
| 1 teaspoon | oregano |
Instructions:
1. In a saucepan, sauté onion, carrots, celery, and garlic in olive oil, and cook until soft. Add in the black beans and pour in water or broth. Let them boil, then lower the heat to simmer. Drop in bay leaf and oregano. Cook until the beans and vegetables are soft and tender.
2. Using an immersion blender, blend the soup to desired consistency. Add more broth accordingly.
Notes:
- Serve smooth soup for babies to avoid choking. When serving to toddlers up to adults, you can leave chunks of the beans and vegetables for texture. You may also serve with nacho chips, crackers, tortillas, or rice, and a topping of shredded cheese, yogurt, lime juice, or cilantro for a full meal.
- Onion, carrot, and celery are a great base to build the flavor in any soup, plus it is a great way to hide and add more vegetables into your family’s meals.
Black Bean Nuggets
This recipe is great not just in nuggets for baby-led weaning, but also form them in patties for burgers, main dishes, or salad toppings.
| 2 cups | black beans, soaked and boiled or canned |
| 1 tablespoon | olive oil |
| 1 piece | white onion, chopped |
| 3 cloves | garlic, minced |
| 1 piece | carrot, diced |
| 1 piece | egg, beaten |
| ½ cup | oat flour or whole wheat bread crumbs |
| ½ teaspoon | cumin |
Instructions:
1. In a pan, saute onions, garlic, and carrots until soft. Set aside to cool.
2. In a bowl, mash beans to desired consistency, mix in sauteed vegetables, eggs, oats, and cumin.
3. Shape into nuggets.
4. Pan fry in a small amount of oil until golden brown, and flip to cook the other side. Cool slightly then serve.
Notes:
- For a smoother consistency place all nugget ingredients in a food processor and blend until smooth.
- For a vegan option omit eggs and replace them with mashed sweet potato or flaxseed “eggs”.
- Other gluten-free flour options include corn meal, almond flour or coconut flour. Opt for gluten-free flours only if diagnosed with celiac disease. Gluten can be introduced to your baby as early as six months old, then make sure to look out for possible symptoms of gluten intolerance. (source: Coeliac UK, Coeliac UK)
Black Bean Burrito Bowl
This recipe is a great use for any leftover brown rice. Make it into rice bowls or wrap it in soft tortillas for on-the-go meals.
| 2 cups | brown rice, cooked |
| 1 tablespoon | cilantro, chopped |
| 1 lime | juiced |
| 1 cup black beans | precooked |
| 1 teaspoon | olive oil |
| 2 cloves | garlic, minced |
| 1 piece white onion | chopped |
| 1/2 teaspoon | paprika |
| ½ teaspoon | cumin powder |
Instructions:
1. In a pan, heat up brown rice, and season with fresh cilantro and lime juice. Add 2-3 tablespoons of water to soften the brown rice. Cook until rice is heated through and has absorbed the water. Set aside.
2. In a pan, saute onion and garlic until soft. Add paprika and cumin powder and stir to toast the spices. Mix in black beans. Cook until black beans are soft. Add in water to achieve desired consistency.
3. To serve, scoop rice in a bowl and top with black bean mixture.
Notes:
- You may serve this dish as is for babies. For toddlers and adults, you can top it with tomato salsa, cilantro, and/or sour cream.
- Using brown rice in meals adds fiber and more nutrients compared to white rice. (source: American-Eurasian Journal of Agronomy)
Black beans are a versatile ingredient that can be made into different recipes, it is easily accessible and affordable making them a great addition to the baby and family’s meals.
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