Black Bean Recipes for Kids: Creamy Dip to Mystery Brownies

Recipes & cooking31 min readChecked against 13 sources

By Tremayne Saliim
Updated

A tray of roasted vegetables
In this guide 9 sections
  1. One can of black beans, so many different foods
  2. Season the beans, change the dish
  3. Black bean recipes for toddlers and little hands
  4. Black bean recipes for kids who like cheese, chips and chocolate
  5. Black bean meals for the whole table
  6. The mystery brownie game
  7. One can for two meals, one pot for three dinners
  8. Questions families ask about black bean recipes
  9. Same can, new favorites

Most of us know black beans one way: warmed up from the can and spooned next to something else. No wonder they’ve picked up a reputation for being bland. That same can, though, turns into a creamy dip, a smoky burger, a hearty breakfast or a fudgy brownie, depending on what you season it with and what you do with it.

Quick answer: The best black bean recipes for kids turn one can into foods the family already loves: a creamy dip, cheesy quesadillas, smoky burgers, chili, breakfast tacos and fudgy brownies. Season each one differently, so beans never taste the same twice. Mash or blend them for toddlers, give everyone a job, and bring a new one back each week.

Recipes by who’s eating: toddlers and little hands · school-age favorites · the whole table

One can of black beans, so many different foods

Most of us only ever meet black beans one way, and it’s not their best. Heated plain, straight from the can, they taste mostly of salt and tin, and they end up as a side dish nobody really planned around.

On their own, black beans are mild and a bit earthy, with a soft, creamy middle. That mildness is the opening. A bean that doesn’t shout takes on whatever you cook it with, and what you do with it changes it again. Blend it, and it turns silky enough for a dip or a brownie. Mash it, and it holds together in a burger or melts into a quesadilla. Leave it whole, and it gives chili and salads a soft, hearty bite.

If a bean brownie or a bean breakfast sounds like a stretch, look at how black beans show up around the world. In Guatemala, a classic breakfast comes with refried black beans, eggs, fried plantains and fresh cheese. In Costa Rica, the morning often starts with gallo pinto (GAH-yoh PEEN-toh), rice and black beans cooked with onion and pepper. In Cuban kitchens, black beans simmer into a saucy pot that’s spooned over white rice.12 Same bean, a different meal in every place.

If someone at your table is still on the fence about beans, keep the small tastes coming. Kids ages 2 to 6 who got one small taste a day of a vegetable they’d ranked near the bottom, for two weeks straight, came out of it liking that vegetable more and eating more of it.3 Every new bean dish is one more chance for a small, easy taste. Our free Meet-a-New-Food Planner has a whole black bean week ready, with one easy idea a day.

For the youngest eaters, how the beans are prepared matters for one more reason. CDC lists whole beans among the choking hazards for babies and toddlers, and says mashing food and cutting it small, matched to the stage your child is at, helps.4 So each recipe comes with a toddler version, mashed or blended.

What turns one bean into all these different foods is mostly sitting in your spice drawer.

Season the beans, change the dish

A black bean tastes mild on its own, which is exactly why the spice jar matters so much. The same can tastes bright and zesty with lime and cumin, deep and smoky with paprika, and like dessert with cocoa and vanilla. Rinse the beans before you season them, so the spices aren’t competing with the salty liquid from the can.5

Here are five mixes worth keeping on hand. Each one seasons a single can, and each one has its favorite dishes.

Mix For one can Tastes Try it in
Lime and cumin 1 teaspoon cumin, ½ teaspoon garlic powder, ¼ teaspoon salt, then a squeeze of lime at the end Bright and zesty Hummus, quesadillas, burrito bowls, chopped salad
Smoky 1 teaspoon smoked paprika, ½ teaspoon cumin, ½ teaspoon garlic powder, ¼ teaspoon salt Deep and grilled-tasting Burgers, chili, sweet potato patties
Cuban-style 1 teaspoon cumin, 1 teaspoon dried oregano and a bay leaf, then a splash of vinegar at the end Savory and a little tangy Beans and rice, creamy soup
Mild chili 1 teaspoon mild chili powder, ½ teaspoon onion powder, ½ teaspoon cumin Warm, with no heat Nachos, taquitos, enchilada bake, breakfast tacos
Chocolate ⅓ cup cocoa, 1 teaspoon vanilla and a pinch of cinnamon Dessert Fudgy brownies

Mixing the spices is one of the best kitchen jobs to hand a kid. Little ones can shake a jar with the lid on tight. School-age kids can measure, give the mix a name (Volcano Dust, Smoky Secret, whatever makes them laugh) and write it on the label. Teens can taste and decide whether it needs more lime or a pinch of heat. Mix a jar on the weekend, and the week’s bean dishes are quick to season.

With a jar ready, start with the smallest eaters.

Black bean recipes for toddlers and little hands

The first black bean recipes for little ones are the ones you can eat with a spoon or a fist: a dip for dunking, a soft patty to hold, a bowl of soup. Each one gives the bean a brand-new shape. The patties come out sweet from the sweet potato and golden on the outside, small enough to hold in one hand. The soup goes from a pot of plain beans to silky and smooth in about thirty seconds of blending, and then everyone piles on their own toppings. None of them is toddler food the grown-ups skip: the patties sit next to the adults’ eggs, and the soup is dinner for the whole table.

A bowl of smooth black bean hummus with soft pita strips and cucumberBlack bean hummus with soft dippers10 min Snack or lunchView recipe Small golden sweet potato and black bean patties on a plateSweet potato and black bean patties35 min Lunch or dinnerView recipe A bowl of creamy black bean soup topped with sour cream, cheese and avocadoCreamy black bean soup with a toppings bar30 min A cold nightView recipe

A bowl of smooth black bean hummus with soft pita strips and cucumber

Black bean hummus with soft dippers

Hummus made with black beans and lime, blended until it’s completely smooth. It’s a dip for the kids, a spread for the grown-ups’ wraps, and a spoonful a toddler can eat straight.

Good for: an after-school snack or a lunchbox · Time: 10 minutes · Makes: about 1½ cups

Spice mix: lime and cumin, or use the spices listed below

You need

  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 tablespoons tahini (or 2 more tablespoons olive oil)
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • 1 small garlic clove
  • ½ teaspoon cumin and ¼ teaspoon salt
  • 2 to 4 tablespoons cold water
  • To dip: soft pita strips, steamed carrot coins, cucumber slices, bell pepper strips, tortilla chips for the older kids

Steps

  1. Blend everything except the water until thick.
  2. Add the water a tablespoon at a time and blend until it’s as smooth as you like.
  3. Taste and add more lime or salt. Keep leftovers covered in the fridge.

Toddler version: spread it thin on soft pita or toast and cut into strips. Skip the chips and the raw pepper and cucumber for now.4

Who does what: a toddler presses the button on the blender with a grown-up’s hand on the lid, an older kid squeezes the lime, and a teen tastes and decides how much garlic.

Small golden sweet potato and black bean patties on a plate

Sweet potato and black bean patties

Sweet potato and black beans mashed together with cheese and baked into small, soft patties. They’re sweet enough for a toddler and hearty enough to go next to eggs or a salad.

Good for: lunch, or a meatless dinner · Time: 35 minutes · Makes: 10 to 12 small patties

Spice mix: smoky, or use the spices listed below

You need

  • 1 medium sweet potato (about 1 cup mashed)
  • 1 (15-ounce) can black beans, drained, rinsed and patted dry
  • ½ cup breadcrumbs or quick oats
  • ½ cup shredded cheddar
  • 1 egg
  • ½ teaspoon cumin and ¼ teaspoon salt

Steps

  1. Turn the oven to 400°F and put parchment on a baking sheet.
  2. Poke the sweet potato with a fork and microwave it 5 to 7 minutes, until soft. Scoop out the inside and mash it in a bowl.
  3. Add the beans and mash them in, then stir in everything else.
  4. Shape into 10 to 12 small patties and bake 20 minutes, flipping halfway, until golden and hot all the way through (160°F, since they hold egg).6

Toddler version: cut a patty into finger-sized strips once it has cooled a little.

Who does what: a preschooler mashes, a school-age kid shapes the patties, and an adult handles the oven.

A bowl of creamy black bean soup topped with sour cream, cheese and avocado

Creamy black bean soup with a toppings bar

A pot of black beans simmered with onion, garlic and cumin, then blended smooth. The soup is the same for everyone, and each person finishes their own bowl at the toppings bar.

Good for: a chilly evening · Time: 30 minutes · Makes: soup for 4 to 6

Spice mix: Cuban-style, or use the spices listed below

You need

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 3 cups low-sodium chicken or vegetable broth
  • ½ cup mild salsa
  • Toppings: sour cream or plain yogurt, shredded cheese, diced avocado, lime wedges, crushed tortilla chips

Steps

  1. Cook the onion in the oil over medium heat until soft, about 5 minutes. Add the garlic and cumin for 1 minute.
  2. Add the beans, broth and salsa and simmer 15 minutes.
  3. Let it cool for a few minutes, then blend it smooth, in batches if you’re using a regular blender (fill it no more than halfway, and hold the lid down with a towel).
  4. Set out the toppings and let everyone build their bowl. Extra soup holds its quality in the freezer for 2 to 3 months.7

Toddler version: let it cool to warm, and top it with sour cream and avocado instead of chips.4

Who does what: a toddler sprinkles the cheese, a school-age kid sets up the toppings bar, and a teen runs the blender.

Once the little ones are dunking and scooping, the same beans are ready for quesadillas, nachos and bowls, the dishes school-age kids already ask for.

Black bean recipes for kids who like cheese, chips and chocolate

School-age kids already know these dishes by name. They’ve ordered the quesadilla, reached for the last loaded nacho and built a bowl at the counter, and every one of those has room for black beans without changing what makes it good. Mashed, the beans melt right into the cheese of a quesadilla. Rolled into a taquito and baked, they go crunchy outside and creamy in the middle.

Then there’s the brownie. A whole can of black beans goes into the blender with cocoa, eggs and vanilla, and what comes out of the oven is a dense, fudgy brownie with no flour in it at all. Don’t tell anyone yet; it’s the star of the mystery brownie game.

Golden black bean and cheese quesadilla triangles with salsaCheesy black bean quesadillas15 min A busy weeknightView recipe Squares of fudgy chocolate black bean brownies with chocolate chipsFudgy black bean brownies40 min Dessert or a bake saleView recipe A sheet pan of nachos with melted cheese, black beans and salsaSheet-pan black bean nachos20 min Game or movie nightView recipe Crispy baked taquitos lined up with a bowl of salsaCrispy baked black bean taquitos30 min Dinner, then lunchboxesView recipe Burrito bowls with rice, black beans, corn, cheese and salsaBuild-your-own burrito bowls30 min Bowl nightView recipe

Golden black bean and cheese quesadilla triangles with salsa

Cheesy black bean quesadillas

Half the beans get mashed so they melt into the cheese, and half stay whole for a little texture. Crisp outside, gooey inside, on the table in 15 minutes.

Good for: a busy weeknight · Time: 15 minutes · Makes: 4 large quesadillas

Spice mix: lime and cumin, or use the spices listed below

You need

  • 1 cup black beans (about ⅔ of a drained and rinsed can; save the rest for breakfast tacos)
  • ½ teaspoon cumin
  • 4 large flour tortillas
  • 1½ cups shredded Monterey Jack or cheddar
  • ½ cup corn (optional)
  • Salsa and sour cream on the side

Steps

  1. Mash half the beans with the cumin, then stir in the rest whole.
  2. Scatter cheese over half of each tortilla, spoon on the beans and corn, add a little more cheese, and fold.
  3. Toast each one in a dry pan on medium until the bottom is golden, about 2 or 3 minutes, then flip and do the other side until the cheese melts. Rest a minute, then cut into triangles.

Toddler version: mash all the beans, leave out the corn, and cut the quesadilla into thin strips.

Who does what: a younger kid mashes the beans, a school-age kid layers the fillings, and a teen runs the skillet.

Squares of fudgy chocolate black bean brownies with chocolate chips

Fudgy black bean brownies

A can of black beans blended with cocoa, eggs and vanilla bakes into a dense, fudgy brownie with no flour at all. Save the secret for the mystery brownie game.

Good for: dessert, a bake sale or a weekend treat · Time: 10 minutes, plus 30 to bake · Makes: 16 squares

Spice mix: chocolate, or use the spices listed below

You need

  • 1 (15-ounce) can black beans, drained, rinsed and patted dry
  • 3 eggs
  • 3 tablespoons vegetable oil or melted butter
  • ⅓ cup cocoa powder
  • ¾ cup sugar
  • 1 teaspoon vanilla
  • ½ teaspoon baking powder, a pinch of salt and a pinch of cinnamon
  • ½ cup chocolate chips

Steps

  1. Heat the oven to 350°F and grease an 8-by-8-inch pan.
  2. Blend everything except the chocolate chips until completely smooth, scraping down the sides once or twice.
  3. Pour into the pan and scatter the chips on top.
  4. Bake 28 to 32 minutes, until the center is set and a toothpick comes out with a few moist crumbs. Let them cool completely in the pan; they turn fudgy as they cool.

Who does what: a preschooler scatters the chips, an older kid blends the batter, and a teen watches the oven and cuts the squares.

A sheet pan of nachos with melted cheese, black beans and salsa

Sheet-pan black bean nachos

One pan, one layer of chips, beans and cheese in every bite, and the cold toppings go on after it comes out of the oven.

Good for: the big game or a family movie · Time: 20 minutes · Makes: a sheet pan for 4 to 6 people

Spice mix: mild chili, or use the spices listed below

You need

  • 1 (10-ounce) bag tortilla chips
  • 1 (15-ounce) can black beans, drained and rinsed
  • ½ teaspoon cumin and ½ teaspoon chili powder
  • 2 cups shredded cheddar or Monterey Jack
  • After the oven: salsa or pico de gallo (fresh chopped tomato, onion and cilantro), diced avocado, sour cream, sliced jalapeños for the grown-ups

Steps

  1. Get the oven to 400°F and cover a rimmed baking sheet with foil.
  2. Toss the beans with the spices. Spread the chips in a single layer, then scatter the beans and cheese over them.
  3. Bake 8 to 10 minutes, until the cheese has melted and bubbles at the edges.
  4. Add the cold toppings and serve straight from the pan.

Toddler version: chips are on CDC’s choking list for little ones, so make a toddler plate of mashed beans, melted cheese and avocado on soft tortilla strips.4

Who does what: a younger kid scatters the cheese, a school-age kid spreads the chips, and a teen pulls the pan out and adds the toppings.

Crispy baked taquitos lined up with a bowl of salsa

Crispy baked black bean taquitos

Tortillas rolled tight around mashed black beans and cheese, then baked until crisp. They’re finger food for dinner and hold up in a lunchbox the next day.

Good for: dinner, then lunchboxes · Time: 30 minutes · Makes: 12 taquitos

Spice mix: mild chili, or use the spices listed below

You need

  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup shredded Monterey Jack or cheddar
  • ½ cup mild salsa
  • ½ teaspoon cumin
  • 12 small (6-inch) flour tortillas
  • 1 tablespoon oil to brush on top

Steps

  1. Set the oven to 425°F and cover a baking sheet with parchment.
  2. Mash the beans with the salsa and cumin, then stir in the cheese.
  3. Warm the tortillas in the microwave for 30 seconds under a damp paper towel so they roll without cracking.
  4. Spread 2 tablespoons of filling along one edge of each tortilla, roll it up tight and set it seam side down on the pan.
  5. Brush with oil and bake 15 to 18 minutes, until golden and crisp.

Toddler version: skip the oven for theirs: a warm, soft roll-up, cut into small pieces.

Who does what: a younger kid spreads the filling, a school-age kid rolls, and a teen brushes and bakes.

Burrito bowls with rice, black beans, corn, cheese and salsa

Build-your-own burrito bowls

Everything goes out in its own bowl, and everyone builds their own. Beans are one choice in the lineup, right next to the cheese.

Good for: bowl night, or a busy weeknight with leftovers · Time: 30 minutes · Makes: 4 to 6 bowls

Spice mix: lime and cumin, or use the spices listed below

You need

  • 1½ cups uncooked rice (white or brown), cooked
  • 1 (15-ounce) can black beans, drained and rinsed
  • ½ teaspoon cumin and ¼ teaspoon garlic powder
  • 2 cups shredded chicken, if you want it (leftover or store-bought rotisserie)
  • 1 cup corn, warmed
  • Shredded cheese, salsa, chopped lettuce, diced avocado, sour cream and lime wedges

Steps

  1. Warm the beans in a small pot with the spices and a splash of water.
  2. Set out the rice, beans, chicken and every topping in its own bowl.
  3. Everyone builds their own. Squeeze lime over the top.

Toddler version: stir a spoonful of mashed beans into soft rice, with avocado and cheese on top.

Who does what: the youngest picks their toppings, a school-age kid sets out the bowls, and a teen makes the rice.

Then there are the meals everyone shares, with more of the bean left whole.

Black bean meals for the whole table

These are the meals everyone eats together, with the beans mostly left whole and a toddler version on each recipe. By now the beans don’t need any help; they’re the point. There’s a pot of chili that tastes even better on Monday than it did on Sunday, and an enchilada bake layered like a lasagna, so nobody rolls a single tortilla, with a second pan for the freezer. There’s a burger with crisp edges and smoky paprika, and a pot of Cuban-style beans, glossy with garlic and cumin, spooned over white rice. A crunchy chopped salad and weekend breakfast tacos round out the week. Toddlers eat right along with everyone, with their beans mashed and everything cut small.4

A black bean burger on a bun with lettuce, tomato and melted cheeseBlack bean burgers40 min Burger nightView recipe A bowl of black bean chili topped with cheese and sour creamWeeknight black bean chili45 min Sunday, with leftoversView recipe A baking dish of bubbling black bean enchilada bakeBlack bean enchilada bake50 min Make ahead, freeze oneView recipe A chopped salad with black beans, corn, tomatoes, avocado and cheeseSouthwest chopped salad20 min A warm nightView recipe Saucy Cuban-style black beans spooned over white riceCuban-style black beans and rice40 min A cozy dinnerView recipe Breakfast tacos with scrambled eggs, black beans and salsaBlack bean breakfast tacos with eggs15 min Weekend breakfastView recipe

A black bean burger on a bun with lettuce, tomato and melted cheese

Black bean burgers

Smoky, crisp-edged burgers made from two cans of black beans. Patting the beans dry and chilling the patties are what keep them from falling apart in the pan.

Good for: burger night · Time: 40 minutes, with 20 minutes of chilling · Makes: 6 burgers

Spice mix: smoky, or use the spices listed below

You need

  • 2 (15-ounce) cans black beans, drained, rinsed and patted very dry
  • ¼ cup finely chopped onion
  • ½ cup breadcrumbs
  • 1 egg
  • 1 teaspoon cumin, 1 teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon salt
  • 1 tablespoon oil, for the pan
  • Buns, cheese slices and everyone’s favorite toppings

Steps

  1. Mash about three quarters of the beans in a bowl, leaving the rest whole.
  2. Stir in the onion, breadcrumbs, egg and spices, and shape into 6 patties.
  3. Chill the patties 20 minutes so they firm up.
  4. Cook in the oil over medium heat 4 to 5 minutes a side, until browned and hot through (160°F, since they hold egg).6 Add cheese for the last minute.

Toddler version: mash any whole beans you see, cut the patty into strips, and serve it with soft bun pieces.

Who does what: a younger kid mashes, a school-age kid shapes the patties, and a teen cooks them.

A bowl of black bean chili topped with cheese and sour cream

Weeknight black bean chili

A thick, mild chili with two cans of black beans and your choice of beef, turkey or no meat at all. It’s even better the next day.

Good for: Sunday dinner, with leftovers for the week · Time: 45 minutes · Makes: 6 to 8 servings

Spice mix: smoky, or use the spices listed below

You need

  • 1 pound ground beef or ground turkey (optional)
  • 1 onion and 1 bell pepper, chopped
  • 3 garlic cloves, minced
  • 2 tablespoons mild chili powder and 1 teaspoon cumin
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 (28-ounce) can crushed tomatoes
  • 1 cup broth or water
  • ½ teaspoon salt
  • Toppings: shredded cheese, sour cream, green onions, hot sauce for the grown-ups

Steps

  1. Brown the meat in a big pot, stirring and breaking up the clumps, until it hits 160°F for beef or 165°F for turkey.6 (No meat? Start with a tablespoon of oil.)
  2. Add the onion and pepper and cook 5 minutes, then the garlic and spices for 1 minute.
  3. Add the beans, tomatoes, broth and salt. Simmer 20 minutes, stirring now and then.
  4. Chili leftovers are good for 3 to 4 days in the fridge, and for 2 to 3 months of best quality frozen.7

Toddler version: mash the beans in their bowl with a spoon and top it with cheese.

Who does what: the youngest shakes in the spices, an older kid stirs, and a teen browns the meat.

A baking dish of bubbling black bean enchilada bake

Black bean enchilada bake

All the flavor of enchiladas, layered like a lasagna, so nobody has to roll anything. Make two and freeze one.

Good for: a make-ahead dinner · Time: 50 minutes · Makes: a 9-by-13-inch dish, 6 to 8 servings

Spice mix: mild chili, or use the spices listed below

You need

  • 2 (10-ounce) cans mild red enchilada sauce
  • 8 to 10 corn or small flour tortillas
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 cup corn
  • 2 cups shredded chicken (optional)
  • 2 cups shredded cheddar or Monterey Jack

Steps

  1. Turn the oven on to 375°F. Spread a third of the sauce in a 9-by-13-inch dish.
  2. Layer half the tortillas (tear them to fit), half the beans, corn and chicken, a third of the sauce and a third of the cheese.
  3. Repeat, then finish with the last of the sauce and cheese.
  4. Bake under foil for 20 minutes, take the foil off, and give it another 10, until the sauce bubbles and the middle reads 165°F.6
  5. For the freezer, wrap the second dish tightly. Its best quality lasts about 2 to 3 months, and it can go into the oven frozen if you allow roughly 1½ times the usual baking time.87

Toddler version: use the mild sauce, pick out or mash the corn, and cut their piece into small bites.

Who does what: a preschooler scatters the cheese, a school-age kid layers the tortillas, and a teen handles the oven.

A chopped salad with black beans, corn, tomatoes, avocado and cheese

Southwest chopped salad

Everything is chopped small enough to get a little of each in every bite, with a creamy salsa dressing. Add chicken and it’s dinner.

Good for: a warm night, or next to the burgers · Time: 20 minutes · Makes: 4 main-dish or 6 side servings

Spice mix: lime and cumin, or use the spices listed below

You need

  • 1 head romaine, chopped
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup corn (thawed frozen corn works)
  • 1 cup cherry tomatoes, quartered
  • 1 avocado, diced
  • 1 cup shredded cheddar
  • A handful of crushed tortilla chips, for the top
  • Dressing: ½ cup plain yogurt or sour cream, ½ cup mild salsa, juice of 1 lime, a pinch of salt

Steps

  1. Stir the dressing together.
  2. Toss everything except the chips in a big bowl.
  3. Add the dressing and the chips right before serving so the chips stay crunchy.

Toddler version: a small plate of mashed beans, quartered tomatoes and avocado, with no chips or whole corn.4

Who does what: a younger kid tears the lettuce, a school-age kid stirs the dressing, and a teen does the chopping.

Saucy Cuban-style black beans spooned over white rice

Cuban-style black beans and rice

Black beans simmered in a sofrito (so-FREE-toe), which is onion, green pepper and garlic cooked until soft, with cumin, oregano and a splash of vinegar. Spoon them over white rice.

Good for: a cozy dinner · Time: 40 minutes · Makes: dinner for 4 to 6

Spice mix: Cuban-style, or use the spices listed below

You need

  • 2 tablespoons olive oil
  • 1 onion and 1 green bell pepper, chopped small
  • 3 garlic cloves, minced
  • 1 teaspoon cumin and 1 teaspoon dried oregano
  • 1 bay leaf
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 cup broth or water
  • 1 tablespoon red wine vinegar or lime juice
  • ½ teaspoon salt
  • Cooked white rice, for serving

Steps

  1. Cook the onion and pepper in the oil over medium heat until very soft, about 8 minutes. Add the garlic, cumin and oregano for 1 minute.
  2. Add the beans, broth and bay leaf. Simmer 15 to 20 minutes.
  3. Mash a few spoonfuls of beans against the side of the pot to thicken the sauce. Stir in the vinegar and salt, and take out the bay leaf.
  4. Serve over rice.

Toddler version: mash their beans into the rice.

Who does what: a younger kid rinses the beans, a school-age kid does the mashing, and a teen makes the sofrito.

Breakfast tacos with scrambled eggs, black beans and salsa

Black bean breakfast tacos with eggs

Scrambled eggs and warm black beans in a soft tortilla. It’s a good home for the beans left over from last night’s quesadillas, and teens can make it on their own.

Good for: a weekend breakfast, or breakfast for dinner · Time: 15 minutes · Makes: 8 tacos

Spice mix: mild chili, or use the spices listed below

You need

  • 8 eggs, whisked with a splash of milk
  • ½ to 1 cup black beans (the rest of a can works)
  • ¼ teaspoon cumin
  • 1 tablespoon butter
  • 8 small flour or corn tortillas, warmed
  • Shredded cheese, salsa and diced avocado

Steps

  1. Warm the beans with the cumin in a small pan.
  2. Melt the butter in a skillet over medium-low heat and scramble the eggs until the yolks and whites are firm, with no runny egg left.6
  3. Fill the tortillas with eggs, beans, cheese, salsa and avocado.

Toddler version: scrambled egg and mashed beans on soft tortilla strips.

Who does what: a teen cooks start to finish, and a younger kid warms the tortillas and picks the toppings.

That’s 14 ways to cook with black beans. With dinner and breakfast covered, there’s one more job for the can: dessert.

The mystery brownie game

The best way to serve black bean brownies is with no explanation at all. Let everyone take a bite first, then turn the secret ingredient into a game.

  1. Bake them ahead, so nobody spots the can on the counter.
  2. Hand out guessing cards. Everyone gets a brownie and writes down what they think the secret ingredient is. Our free Taste Test Tracker works as the scorecard, and it comes with TJ’s Grocery Challenge for a kid-run trip to the store.
  3. Give clues, one at a time. It’s usually a dinner food. It comes in a can. It’s black.
  4. Reveal it. Set the empty can on the table. Whoever guessed closest picks next week’s black bean recipe.

Once the secret’s out, here’s the part the grown-ups will like. There’s no flour in these brownies; the beans do that job. A drained can brings roughly 17 grams of fiber to the pan, about a gram in every square, while ½ cup of white flour brings under 2 grams in total.910 A gram is about 4% of the Daily Value for fiber.11 They’re still brownies, with the sugar and chocolate that make them brownies, so they stay a treat, but a treat that carries a little extra fiber along with it. So when brownie night comes around, this pan gives everyone a little more.

Put on “Black Bean Love” for the big reveal. NutraBeats has more than 400 songs about food for kids, and this one is all about black beans:

Black Bean Love

Once the brownies are a hit, the rest of the week is easy to plan.

One can for two meals, one pot for three dinners

A drained can of black beans is about 1½ cups, enough for tonight’s quesadillas with a scoop left for tomorrow’s eggs.12 The easy way to keep a can from sitting half-used in the fridge is to plan the second dish when you open it. Our guide to black bean health benefits covers what beans bring to the table, and why rinsing them matters.

If your family goes through a lot of beans, cook a pot. A 1-pound bag of dry black beans (about 2 cups) cooks up to 4 to 5 cups, which is about three cans’ worth.12 Cool what you don’t need right away and get it into the fridge within 2 hours. Cooked beans keep 3 to 5 days in the fridge, or 6 to 8 months in the freezer.13 Freeze them in 1½-cup containers, and each one stands in for a can. Thaw one overnight in the fridge or on the microwave’s defrost setting.12

Here’s how one pot covers a week, with anything extra going into the freezer:

Day Dinner Beans
Sunday Weeknight chili 3 cups, fresh from the pot
Tuesday Cheesy quesadillas 1 cup from the fridge
Thursday Breakfast tacos for dinner the last ½ cup

For the nights between, our free Family Mealtime Toolkit has three days of planned family meals, plus questions that get the whole table talking.

Before you open the first can, a few quick answers.

Questions families ask about black bean recipes

Can you taste the beans in black bean brownies?

Not much, once they’re blended completely smooth with cocoa, sugar and vanilla; the chocolate is what you taste. Rinse and pat the beans dry first, and blend until there are no bits of skin left. That’s what makes the mystery brownie game work.

Do you have to rinse canned black beans?

It’s worth the 30 seconds. Rinsing takes off the thick liquid from the can and a good share of the salt.5 Our guide to black bean health benefits has the details.

Do black beans cause gas?

Some people notice it when beans are new to their week. Our guide to black bean health benefits explains why, and how to ease into them.

Can toddlers eat black beans?

Yes, mashed or blended. CDC lists whole beans as a choking hazard for babies and toddlers and says mashing helps, so give little ones the hummus, the soup or mashed beans on soft tortilla, and cook food to the texture your child handles right now.4 For questions about your own child, ask your pediatrician.

How long do cooked black beans last in the fridge?

Plain cooked beans keep 3 to 5 days in a sealed container in the fridge, once they’ve been refrigerated within 2 hours of cooking.13 Chili and soup keep 3 to 4 days.7 Reheat leftovers to 165°F.6

Can you freeze black bean recipes?

Almost all of them. Food kept frozen at 0°F stays safe, and the times you see are about taste and texture.8 Plain cooked beans are at their best for 6 to 8 months, and chili, soup and the enchilada bake for about 2 to 3.137 The enchilada dish can bake straight from frozen, giving it roughly 1½ times as long.8

Same can, new favorites

Picture mystery brownie night: the preschooler with chocolate on their chin, the teen sure the secret is avocado, a grown-up quietly going back for seconds. Then the reveal, and the beans are in. Pick one recipe from each group this week, let a kid mix the spices, and see which one gets asked for again. For families who like to read about food together, every NutraPlanet Gazette issue is built around a single food, with stories and activities for the kids. Try a free issue first, and if it’s a hit, the Gazette library membership unlocks all 11 finished issues.

Every family is different, so if you have questions about what you or your kids should eat, your pediatrician or a registered dietitian is the best person to ask.

Footnotes

  1. CentralAmerica.com: Traditional breakfasts in Central America ↩

  2. Wikipedia: Frijoles negros ↩

  3. Wardle et al. 2003: Increasing children’s acceptance of vegetables, a randomized trial of parent-led exposure ↩

  4. CDC: Choking Hazards ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7

  5. Today’s Dietitian: Reducing sodium in canned beans (University of Tennessee test) ↩ ↩2

  6. FoodSafety.gov: Safe Minimum Internal Temperature Chart ↩ ↩2 ↩3 ↩4 ↩5 ↩6

  7. FoodSafety.gov: Cold Food Storage Chart ↩ ↩2 ↩3 ↩4 ↩5

  8. USDA FSIS: Freezing and Food Safety ↩ ↩2 ↩3

  9. USDA FoodData Central: Beans, black, canned, drained and rinsed ↩

  10. USDA FoodData Central: Wheat flour, white, all-purpose ↩

  11. FDA: Daily Value on the Nutrition and Supplement Facts Labels ↩

  12. NDSU Extension: Beans, Pinto, Black, Red and More ↩ ↩2 ↩3

  13. Colorado State University Extension: Cooking Dry Beans ↩ ↩2 ↩3

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