Ahhh beans! We love them for their versatility, taste, and nutrients! Beans are awesome for your kids because they:
- Are abundant with vitamins, minerals, and antioxidants.
- They are high in fiber- which keeps kids full longer.
- They are a great source of protein and complex carbohydrates.
- They have been shown to improve cholesterol.
One way to purchase beans is in the bags of multi-bean soups. This gives you a variety of beans that you may not be eating otherwise.
On Sunday, I poured the entire bag (about 3 cups) into the Slow-cooker before church. I added chopped onions, salt, and enough water to cover the beans by a few inches. I set it to high, and 4 hours later, the beans were cooked!
We then pureed the beans and added some seasonings like cilantro, cumin, and a little more salt. Our bean cream, though not pretty, looked like this:
It turned out like re-fried beans, except with 14 more beans! Having a variety of beans, gives you a variety of nutrients.
With your bean cream, you could make burritos:
Or, our favorite: Kids Mexican Sushi
To make the sushi, we spread the bean cream on a large, soft, tortilla. (I’ve tried it with whole wheat tortillas, and depending on the ones you get, they might be hard to roll up. Make sure they are soft when rolling, by microwaving for a few seconds. Then we spread some guacamole on top of the bean cream and rolled up the tortilla. Then, wrap in plastic wrap and chill in the fridge! This is important if you want to be able to cut them without having them fall apart.
Top your sushi with chopped tomatoes and shredded cheese.
To add more healthy meals like this one into your meal rotation, consider signing up for our meal plan service!
- 3 cups 15 bean soup mix or 7 or whatever your grocery store carries
- 8 cups of water
- 1 onion, chopped
- 1 teaspoon of salt
- Bean Cream
- Place all in slow cooker and cook on high for about 4-6 hours.
- When the beans have cooked, drain while reserving the liquid. Pour beans into a big bowl, and mix with a hand mixer, or a masher. Add as much of the reserved water (and a little extra salt) as needed to attain desired consistency. For extra flavor add jalapenos, some pepper, or even cayenne if you like your beans more spicy.
- If you store this, reconstitute as necessary if the beans get too thick upon sitting in the fridge.
- Warm tortilla to be flexible.
- Spread with bean cream and guacamole.
- Roll up and wrap with a plastic wrap and chill.
- A few hours later, take out and slice like sushi.
- Add chopped tomatoes and cheese to the top.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie