If you’re struggling to get your kids excited about eating beans, you’re not alone. Many parents feel frustrated trying to introduce this superfood into their family’s diet. Beans, while packed with nutrients, often don’t appeal to children. But what if I told you that beans could become a favorite on your kid’s plate? Yes, it’s possible! With a little creativity and some good cooking techniques, beans can transform from a bland side dish into a meal your kids will request again and again.
Why Beans Are a Must-Try for Kids
Beans aren’t just good; they’re great for health! They’re a powerhouse of nutrition, offering everything from protein and fiber to essential vitamins and minerals like iron and potassium. These nutrients are vital for growing bodies and can support everything from brain development to digestion.
Fun and Tasty Ways to Serve Beans
Akara (Bean Cakes): A popular treat in many homes, these fried bean cakes are both fun to make and delicious to eat. Just blend soaked beans into a paste, add some diced onions, a dash of spices, and maybe some finely chopped greens for extra nutrition, then fry them up. They’re crispy, golden, and perfect for dipping in your kids’ favorite sauce.
Moimoi (Steamed Bean Pudding): This traditional dish turns beans into something special. Blend the beans with bell peppers and onions, add a splash of palm oil or vegetable oil for richness, and steam in leaves for that authentic flavor. You can customize moimoi with additions like flaked fish, boiled eggs, or minced meat to make it even more appealing.
Bean Burgers: Who says burgers must be meat? Mash up some cooked beans, throw in spices, an egg, and some breadcrumbs to bind everything together, and form them into patties. These can be fried or baked and served with all the classic burger toppings.
Beans Swallow: For a truly traditional dish, take beans and blend them into a fine powder to make swallow, and enjoy with your favorite soup or stew.
Boiled Beans: Simply boil beans until tender and serve them seasoned or as part of a stew. This method retains all the nutritional benefits and can be a comforting, simple dish.
Gbegiri (Bean Soup): This traditional bean soup is a staple in many Nigerian homes. To make gbegiri, cook peeled beans until tender, then blend into a smooth puree and cook with palm oil, spices, pepper, broth, crayfish, beef( or any protein of choice) and salt. Serve with Ewedu soup and any swallow of choice. Check out the different options here Exploring the Rich Variety of Swallow Options in Nigerian Cuisine
Bean Soup: Here’s another way to make beans soup. Cook beans slowly with vegetables, herbs, and a flavorful broth to create a satisfying soup that’s perfect for easing kids into enjoying beans.
Bean Salads: Mix cooked beans with diced veggies, a light dressing, and perhaps some cheese or seeds for crunch. It’s a refreshing way to enjoy beans, especially during the warmer months.
Turning beans into kid-friendly meals doesn’t have to be a chore. With these innovative and tasty preparations, beans can become a beloved part of your family’s meal rotation. Not only will your kids start to love beans, but they’ll also reap the nutritional benefits that this fantastic food has to offer. So, put on your chef’s hat and start transforming those beans into dishes that your kids will love and even ask for by name!