As a child, you will remember there were some foods you absolutely loved and couldn’t wait to gobble up. While there were others that you were always trying to hide under your plate so your parents would think you’d already eaten them! For many little kids, beans and pulses aren’t their favourite foods, and are often considered dry and a little tasteless. But don’t be quick to discount them. Because whether your child likes beans and pulses or not, they have great nutritional value and are absolutely fantastic for their health.

So if you’re all out of ideas for how to include beans and pulses into your child’s diet in a way they will love, and how much of them you should be including, then we’re here to help you out!

But first, let’s understand a little more about just why beans and pulses are so good for your child.

What are pulses and beans and why are they healthy?

Pulses are dry beans such as pinto beans, black beans, lima beans, black-eyed beans, kidney beans, garbanzo beans (chickpeas), split peas, lentils, and others. They are unique not only because they belong to two food groups (protein foods and vegetable groups), but also because they’re also full to the brim with nutrients for your child! As they are both vegetarian and full of protein, they’re an ideal option if your family doesn't eat meat. In addition, if your family is gluten-free, some legumes such as lentils, chickpeas, and dry peas can also be used as gluten-free flour!

Whether you think beans and pulses would be a good alternative to meat for your child, or whether you just want to include them to contribute to their daily vegetable intake, they’re pretty much a good all-round option

Plus, there are many ways to include them into your child’s daily meals. So let’s go through them!

How do I integrate beans and pulses into my preschooler’s diet?

Bear in mind that each type of bean and pulse will vary in appearance, flavour, and cooking times. However, if they all have one thing in common it’s that they all have wonderful nutritional value, and they fit well into many different yummy meal and snack ideas for your preschooler!

Try out these ideas:

Make minestrone soup with drained, canned garbanzo or kidney beans and vegetables, or by replacing meat with beans. Try also chicken broth or canned tomatoes for taste.

Roast chickpeas and lentils (red, brown and green), and season, for a crunchy snack. Or perhaps add them to a trail mix with nuts and chocolate.

Foods like burritos, tacos and enchiladas tend to be well-liked by the whole family. So try filling these foods with cooked, drained or canned pinto beans, refried beans, instead of meat. You can also boost the flavour with grated cheese and salsa, tomatoes, parsley, cilantro or basil!

It’s well known that salads aren’t always seen in the most attractive light by little kids. So spicing them up with some cooked, canned or frozen legumes or lentils is always a good idea.

Pasta seems to be a favourite for children. Therefore, you can create a high-fibre pasta sauce that’s low in fat by adding cooked or drained, canned beans with beef or chicken stock to the sauce. In addition, white cannellini beans will work well for making a creamy white sauce. Add fresh herbs for flavour and colour!

Kids absolutely love their pancakes. So experiment with using chickpea or other legume flour in pancakes, waffles and baking.

Why are beans and pulses important for my preschooler’s diet?

Iron, protein and fibre are their friends.