I don’t know about you, but I think beans (the legume kind) are pretty great. Black beans, being one of my favourite varieties, are packed with 7.5 grams of protein and 7.5 grams of dietary fiber in every 1/2 cup. They contain both insoluble and soluble fiber — which means beans are not only good for keeping your bowels regular but can help lower cholesterol and stabilize blood sugar levels. Also, that fiber helps you feel full quicker and keeps you satisfied between meals. Black beans are also a very good source of folate and iron, among many other vitamins and minerals.
That being said, I wasn’t always a bean-lover! Growing up in the Midwest, I was a huge fan of anything baked beans (you know — the canned navy beans swimming in brown sugar and bacon). But other than that, beans hardly ever made it to my plate. I even remember picking through bowls of chilli to eat the meat and leave the kidney beans behind. Well times have changed, and now I can’t get enough of them. (And neither can my toddler Liam!)
Black beans, kidney beans, navy beans, garbanzo beans (chickpeas), black-eyed peas, pinto beans… there are so many different ways to add these gems into your diet:
The following recipe is one I make all the time in our house. I adapted it from one at Edible Perspective. This black bean dip is extremely versatile, but our favourite way to enjoy it is with cut-up vegetables, baked pita chips, blue corn tortilla chips, or slathered on quesadillas. When Liam was younger, he even enjoyed eating the purée by the spoonful without the added spices. (We introduced beans between the 8 and 10-month mark). Just make sure to gradually incorporate beans into your little one’s diet to avoid excess gas and bloating. And, don’t be afraid to experiment with this dip and adjust the garlic, cayenne pepper, and other spices to please your family’s taste buds. Added bonus — this black bean dip can easily be frozen into individual portions in ice cube trays for later use. Without further ado… here’s the recipe!
Easy Black Bean Dip
Total Time: Less than 5 minutes
Yield: 1 1/2 cup
2 cups black beans, rinsed + drained (540 ml, 19 fl oz can)
3 tablespoons water
2 tablespoons extra virgin olive oil
Squeeze of lemon or lime juice
1/2 teaspoon cumin
1 garlic clove, minced (or 1/8 teaspoon garlic powder)
1/4 teaspoon onion powder
1/8 teaspoon cayenne pepper
Salt + pepper, to taste
Paprika, for garnish
Do you have any "bean-lovers" in your home? What are your favourite ways to add beans into your diet? I would love to hear in the comment section below!
Hello, I'm Erin – a follower of Christ, wife, mama of two, and registered dietitian. Welcome to my blog where I write about intentional motherhood, intuitive eating, inspired discipleship, and whatever else I feel like!
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