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More Beans; Tip 2- Dips


Day 2 in getting your kids to eat more beans is to make the beans a dip.  Of course there is hummus, which we love, but since I’ve spoken of that before, here are two other healthy bean dips that my kids like.

The first recipe has no comparison to the second.  My kids ask for this dip on a weekly basis.  We cook black-eyed peas by the gallon.  As soon as avocado’s ripen up, Erica is begging for this bean dip.


Avocado, Bean, Tomato Dip

  • · 3 tomatoes, sliced and choppedtriple bean dip
  • · 2 avocados diced
  • · 2 cups black eyed peas
  • · 1/8- ¼ cup zesty Italian dressing

Slowly stir all ingredients together. Served with baked corn chips, or eat with a spoon!

The second bean dip is so simple, I almost didn’t want to make a recipe out of it.  By like any good food blogger, I actually measured this time when I whipped it up.  So the final amounts are:


  • 1 Cup Pureed Beans (Pinto, black, or kidney)
  • 2 TBL Fat free sour cream
  • 1 tsp ranch seasoning mix

Put all ingredients into food processor or blender. Mix until smooth. Serve with pita chips, baked corn chips, or vegetable sticks.

We had fun with this one and made all three beans into a different dip for tasting.  My kids liked the pinto beans best.  I wasn’t surprised.

pinto bean dip black bean dip

girl eating chip 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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One of my kids favorites is 7-layer dip with refried beans on the bottom layer. Sometimes we eat it for dinner 🙂

we love one called “Texas Caviar”, black beans, black eyed peas, yellow & white corn, chopped green onion, green peppers & tomatos mixed w/ Italian dressing & a little balsamic vinegar. eat w/ Frito or Tostidos scoops. the recipe makes a ton, but it never seems to last long at our house!

We tried these for our “snack of the day”. I am not a big fan of avocado but this recipe was very good. The kids liked it too, although they aren’t big fans of tomatoes.

Would love the recipe, have two hungry teenager sons that want healthy snacks after school! Sounds great!