July 7, 2008 | Home >Healthy Kids >Black bean dip

Black bean dip

img_2077.gifThere are a few things I look for in adding food to my families diet.  If the food is

  • Healthy
  • inexpensive
  • shelf-stable (It can last a while)
  • They like it

My sister in law told me of a black bean dip her kids like.  What she does is take a cup  of black beans, mash them, then she adds cheese, sour cream, garlic, onions, salt, and cook in the microwave for about a minute or so so it’s smooth.  I used a can of black beans, but she pre-soaks her beans and freezes them in sandwhich bags to use whenever she needs (very economical without the added salt of the canned beans).  Then I used plain yogurt instead of sour cream, a small amount of shredded cheese, a little onion powder, and garlic salt.

The Result:   The neighbor girl didn’t want to try it. She said, “I don’t like black beans.”  Ketchup boy says to her, “I love black beans, I love ALL beans.”  He gobbled it up. The flip-flopper said she didn’t like it, but then I noticed she kept eating it.  I said, “What’s up little girl, I thought you didn’t like it.”  She told me she didn’t……but then she did.  Then the neighbor girl started eating, she changed her mind too and decided she in fact did like black beans!  It was a huge success.   So even if you think your kids don’t care for beans, definitely give it a try.  It was quick and easy.

Black beans are a great source of fiber, protein, folate, magnesium, and B vitamins.  Overall on a calorie per nutrient scale, it scores very high!

black bean dip
written by
Amy Roskelley

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vanessa says:

You know this would prob be way cheaper than buying hummus i am going to try it out!

Whitney says:

Sounds delish. We’ll give it a try.

Kristin says:

You are so smart and healthy. I want to be like you when I grow up. Have a good trip.

Julie P says:

I just found your blog and WOW – awesome! We are big into black beans here, so we’ll be trying this for sure this week.

Amy says:

Hummus can be very cheap if you make it.. I’ll post the recipe for that sometime. My kids won’t eat it though, but I love it. Whitney, I’m sure yours will taste better than mine. Kristin, you are older than me! JK/ Julie, thanks for visiting my blog.

[…] I drained the water and rinsed the beans.  The flip flopper mashed some up and used it as a tortilla chip dip for an afternoon […]

paige says:

what is the recipe? i’ve never made this kind of dip before.

Amy says:

Paige!! That is a super old post I wrote when I first started blogging and can’t believe I never wrote a recipe!! I’ll have to get measurements and re-post that for sure!

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