Want healthy meals your kids will love?

Black bean dip

  • 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 sandwich 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

black bean dip

Natalie Monson

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.

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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.

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!