BLW Black Beans
If you're a new parent, you've probably wondered if you can introduce your baby to black beans. But don't worry, it's actually easier than you think. Just keep a few simple tips in mind when serving black beans to your child. The first thing you should do is make sure the beans are mashed, so your child doesn't get gassy. Then, you can mix in some olive oil and some full fat yogurt to make the food more enjoyable for your child.
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Servings: 3 cups
Calories: 203kcal
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Ingredients
- 1 15.5-ounce can black beans or 1 cup dried beans, soaked overnight, then rinsed
- ½ cup onion finely chopped
- 2 garlic cloves minced
- 1 teaspoon cumin
Instructions
- For canned beans: In a small saucepan on medium-high heat, combine the beans, onion, garlic, and cumin. Bring to a boil for at least 5 minutes, then simmer on low heat for 30 minutes, or until the onion and garlic are completely cooked through. If the beans begin to look dry, add water or low-sodium broth, a few tablespoons at a time.
- For dried beans: In a large stockpot, bring 4 cups water to a boil. Add the beans and return to a boil for a few minutes. Reduce heat to a simmer. Add the onion, garlic, and cumin. Allow to simmer, covered, for 1½ to 2 hours, until desired tenderness is reached. If the beans begin to look dry, add water or low-sodium broth, ¼ cup at a time, until desired consistency is achieved.
- Store leftovers in a sealed container in the refrigerator for up to 3 days.
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Notes
TIP: These basic beans can be paired with many recipes. They’re a great side to the Easy Tuna Quesadilla, or you can even drain and wrap the beans inside it.
Nutrition
Serving: 3cups | Calories: 203kcal | Carbohydrates: 37g | Protein: 13g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 4mg | Potassium: 562mg | Fiber: 13g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 3mg | Calcium: 54mg | Iron: 4mg
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This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.