Recipes With Legumes For Children

Legumes are foods of vital importance in the life and growth of the smallest of our house. We give you a series of recipes for cooking.

Recipes with legumes for children should be important when cooking. Legumes are one of the most nutritious foods out there . In fact, they can be included in meatless diets due to their high protein content.

Lentils, chickpeas, beans or other types of legumes provide numerous nutritional contributions. For this reason, it is so important that you include them in the recipes that you prepare for your children. You can also combine them with other fundamental foods in the diet, for example, cereals and vegetables.

Importance of legumes for children

Legumes are very important and should not be missing from anyone’s diet, especially that of children.

This is because they contain vitamin complexes that contribute to the growth and health of your child. Adding legumes to your child’s diet in a balanced way has multiple benefits.

1. They are a good source of protein

Legumes, when combined with cereals, such as rice or pasta, become a source of methionine. The Methionine is an amino acid that helps maintain skin, nails and hair .

2. They have minerals and vitamin B

Legumes provide a lot of iron , ideal for the child’s diet to remain healthy and balanced. In addition, they have a low caloric intake and help prevent and treat anemia. Keep in mind that iron has proven to be essential to ensure oxygen transport through the blood.

3. They provide fiber

Fiber is essential in the child’s diet, as it directly helps the digestive system . For this reason, it is recommended that children who suffer from constipation eat legumes, at least twice a day.

In addition, fiber is able to help prevent the development of colon cancer, according to a study published in the International Journal of Food Sciences and Nutrition.

Recipes with legumes for children

With the following recipes you can include legumes in the diet of children with ease.

1. Pea, ricotta and bacon tart

This cake is ideal for a different family lunch. It has a high concentration of protein and carbohydrates and is a creative way for your children to eat legumes.

Ingredients

• 300 grams of ricotta.
• 35o grams of frozen peas.
• 120 grams of smoked bacon.
• 1 medium onion.
• 3 garlic cloves.
• 1 long onion.
• 3 tablespoons of heavy cream.
• 3 eggs.
• 1 pinch of nutmeg.
• Pie dough
• Salt and pepper to taste.

Preparation

1. Line the mold where you are going to prepare the tart with the tart dough and put it in the refrigerator for 20 minutes.
2. Preheat the oven to 200 °, remove it from the refrigerator and place it in the oven for approximately 15 minutes.
3. For the filling, you must chop the onion, garlic, medium onion and bacon.
4. Sauté the bacon with the onion, remove it from the heat and add the garlic and medium onion.
5. Then fill the cake and take it to the oven at 200 ° C until the surface is golden.
6. Once ready, let it cool so you can eat it.

2. Chickpea salad sandwich

Another of the legume recipes for children that we like the most is this sandwich, ideal for those snacks that your children ask for so much after a day of classes and extracurricular activities.

Not only is it easy to prepare, but it also provides you with a lot of nutrients and energy. Of course, the mayonnaise must be made with extra virgin olive oil. This food has omega 3 in its composition, a nutrient capable of reducing inflammation levels. This is evidenced by research published in International Immunology.

Ingredients

• Sandwich bread.
• 1 can of chickpeas.
• Lettuce.
• Mayonnaise to taste.
• Onion.
• Celery.

Preparation

How much of each ingredient you use depends on how many loaves you are making .

1. The first thing you should do is wash the chickpeas, cook them and drain them.
2. Then grind them and add the mayonnaise to your liking.
3. You add the onion, the celery and mix everything very well.
4. Once everything is integrated, you place the lettuce in the bowl and stir.
5. Once the chickpea salad is ready, you fill the loaves and voila!

3. Black bean burgers

Black bean burgers are among the richest legume recipes for kids.

These black bean burgers, in addition to being very simple to prepare, provide the necessary proteins for the growth of your child .

It’s a great way to mix fast food with nutritious food.

Ingredients

• 1/2 onion diced.

• 1 can of black beans or 400 g of dried beans.
• 1/2 cup of flour.
• Bread crumbs.
• 1 egg.
• 1 teaspoon garlic powder.
• Salt and pepper.
• Condiments of your choice: fresh parsley, oregano, etc.
• Oil for frying.

Preparation

1. You must put the onions to fry until golden brown.
2. At the same time, mash the beans until they are like a puree.
3. Place them in a bowl, add the onions and the rest of the ingredients except the oil.
4. Little by little, add the flour and knead until a consistent dough is formed with which you can make the shape of the meat of a hamburger.
5. Once you do, you must cook it with oil on both sides until they are completely cooked.
6. Finally, you just have to assemble the bean burgers and add the side you want.

Include legumes in your regular diet

Getting your children to eat legumes is not that complicated if you put on your chef’s hat and let your creativity fly .

There are many recipes in which you can include legumes and that, without a doubt, your child will not resist.

Do not exclude legumes from your diet, remember that a good diet depends on an adequate balance between protein and carbohydrates. Prepare the recipes with legumes for children that most attract your little one’s attention.