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Healthy Kids Recipes: Pinto Bean Dip with Pita and Carrots

By brooklynsupper |

As my daughter prepares for daily preschool, school lunch has been on my mind. My husband and I will be making her lunch everyday, and, like parents everywhere, we are looking for easy lunch options that are healthy, but also appeal to the, let’s say, limited diet of a preschooler.

Enter pinto bean dip. Packed with nutrients, this dip recipe will please parents and kids alike. A playful combination of pinto bean dip, pita triangles, and carrot sticks make for an easy, fun kids lunch. The best lunches, especially for young kids, are easily managed and foster a sense of independence. Dip is a great option because kids really get a kick out of dipping things. With a variety of textures, shapes and colors, this meal is nutritious and satisfying. Pinto beans are a great source of fiber and protein. And since you’re using the food processor anyway, try adding a bit of chopped kale or other leafy green to up the nutrition content.

Healthy Pinto Bean Dip
makes about 2 cups of dip

1 can pinto beans, well rinsed
2 tablespoons olive oil
2 tablespoons tahini
zest of 1 lemon
small clove garlic (optional)
1/2 cup packed, chopped kale (optional)
2 tablespoons lemon juice
salt and pepper to taste

If using kale, combine that and the olive oil in the bowl of your food processor. Pulse until you achieve the desired level of puree. Then add the beans, tahini, zest and garlic. Pulse a few more times, again catering to the texture sensibilities of your child. Check the flavor and salt levels and add the lemon juice and/or olive oil to smooth out the texture.

Serve in a small, wide-mouthed container with carrot sticks and pita triangles.

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About brooklynsupper



Elizabeth Stark and Brian Campbell write the blog Brooklyn Supper, dedicated to seasonal ingredients and wholesome home cooking. Read bio and latest posts → Read Elizabeth's latest posts →

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11 thoughts on “Healthy Kids Recipes: Pinto Bean Dip with Pita and Carrots

  1. Ship says:

    Great idea! My kids love dips (usually hummus)…and preschool starts next week. This will be a good way to mix it up for them.

  2. FoodontheTable says:

    This is a great bean dip recipe! I really like the idea of adding kale. So happy you shared it.

  3. Elizabeth says:

    So glad you like the recipe! It’s really versatile, and a great way to sneak in veggies.

  4. Reeva says:

    How Awesome! Thanks for the tip and the dip:)

  5. sandra says:

    I definitely will try out this recipe over the Labor Day Weekend, thanks for sharing!

  6. Elizabeth says:

    @Reeva–Thanks for checking out the recipe!
    @Sandra–Take it from an expert, adults like this dip too!

  7. Freedom says:

    This is a perfect lunch for sandwich loathing children like mine!

  8. kate says:

    i have also taken to pinto beans lately. i like to mix them in with my risotto. this sounds delicious. thanks!

  9. Elizabeth says:

    @Freedom-sandwich loathing has got to be hard in the school lunch department. Glad I could help.
    @Kate-pinto beans are one of the only beans I’m not allergic to, so they have a special place in my heart. Glad you share my affinity!

  10. Megan says:

    Unfortunately cans (like canned beans, canned tomatoes etc) are lined with BPA so I try to avoid as much as possible– do you know how long I should cook bulk pinto beans before making the dip?

  11. Beatriz says:

    Hey, @Megan and all: cans of Trader Joe’s canned beans are BPA free. Anyway, with the WMF pressure cooker and soaking beans since the night before (around 8 hours) I cook them in about 20 min.

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