Try out today this easy and healthy ground beef recipe with red kidney beans. This healthy toddler and family meal is great for toddler’s growing bodies and minds!
In the pursuit of nourishing our families with wholesome and delectable meals, we often seek recipes that cater to diverse tastes while prioritising health. Our ground beef and red kidney beans recipe is the perfect culinary solution, blending flavours and nutrients that appeal to toddlers and adults alike. Join us on a culinary journey as we explore this mouthwatering healthy family dinner recipe, packed with goodness for the whole family.
Deliciously Nutritious: Ground Beef and Red Kidney Beans Recipe for Healthy Toddlers and Families
Beans are rich in essential nutrients like folate, potassium, magnesium, and iron. Ground beef provides nutrients like zinc, vitamin B12, and selenium.
In this way, the resulting dish offers a more diverse array of essential vitamins and minerals.
Therefore, the combination beef and kidney beans is rich in protein and micronutrients. This healthy ground beef recipe is a great sources of Vitamin A, Vitamin B9 (folate), Vitamin B12, and Vitamin K1 and a good source of potassium, zinc, cooper and iron.
Thus, this nutritional combination supports the bone development and helps to build strong muscles. Moreover, it supports the brain development. Despite the fact, that red meat is a controversial choice for adults, meat is a core food in the diet for children.
Ingredients
You need few simple ingredients to prepare this super easy ground beef recipe:
- 100 gGround beef, lean
- 1 1/2 cupsKidney beans, cooked (optionally white beans)
- 1 cupSweet corn (optionally less or no corn)
- 3 tbspTomato paste
- 1 tbspOlive oil
- 1 cupTomato juice
This is a toddler and mom portion, so double or triple the quantities for a healthy family meal or a meal prep.
Instructions
Put all ingredients together, cover and cook for 15-20 min, depending on your preferences.
Variations
You can substitute red beans with any other kind of pulses – white beans, chickpeas, lentils. The picture below is with white beans. I’m trying to offer at least once a week a pulses dish, therefore variations are great. You can always prepare some plain basmati rice as a side dish too.
I prefer to use dried beans, chickpeas or lentils and let them soak overnight. Then I cook in the presure cooker for about 40-50 min two-three cups of the soaked beans. I use part of it in the recipe and the rest, I store in the fridge and it stays good for 3-4 days. Freezing worked not so well for me, the taste afterwards was not that good, so I don’t recommend freezing.
Prep Time: 1 minute
Cook Time: 19 minutes
Total Time: 20 minutes
GROUND BEEF, RED KIDNEY BEANS AND CORN SKILLET - NUTRIENT-DENSE TODDLER MEAL ESPECIALLY IN THE WINTER.
Ingredients
- 100g lean ground beef (1/2 cup)
- 1 1/2 cups cooked red kidney beans
- 1 cup sweet corn
- 3 tbsp tomato paste
- 1 cup tomato juice
- 1 tbsp olive oil
- salt to taste
Instructions
1. Put all ingredients in a non-stick skillet.
2. Mix them and cook them for about 15-19 minutes at medium high.
3. Stir from time to time.
4. Ready to serve! Enjoy!
The importance of Optimal nutrition
To sum up, optimal nutrition in the first 3 years of life is crucial for optimal growth and development. Iron-deficiency anaemia in childhood is associated with serious adverse outcomes that may not be reversible.
Toddlers and preschoolers often have limited food habits. Research shows that yet
energy and iron demands for growth are relatively high. Iron stores can be affected by prolonged breastfeeding, delayed introduction of solids and excessive use of cow’s milk. For this reason, significant number of young children are at risk to be be iron depleted.
You can read more aboutthe role of red meat in a diet of children here: Nutrition & Dietetics 2007; 64 (Suppl. 4): S143–S146
For this reason, try to feed your child at least 3 times weekly iron rich foods. Vitamin C is important for the better absorption of iron. Therefore, it’s a great idea to serve an iron reach meal with a fresh orange juice for example.
Benefits of this healthy ground beef recipe
The benefits of this simple and healthy ground beef recipe for toddlers and family are many.
To sum up, this recipe is a nutrient-rich delight. Lean ground beef brings crucial protein and iron to the table. Additionally, red kidney beans deliver a hearty dose of fiber, vitamins, and minerals. This harmonious combination caters to the nutritional needs of toddlers and adults alike.
Further more, this recipe ingeniously incorporates protein, vegetables, and legumes. This is a harmonious balance that makes it a stellar choice for family dinners.
It’s also very easy to tailor this dish to suit your family’s taste buds. You can adjust the spice level and explore a variety of toppings to cater to unique preferences.
Practical Benefits
This healthy family meal recipe is a time-saving sensation! With a mere 30-minute prep time, this recipe effortlessly fits into the hectic schedules of busy weeknight dinners.
You might have noticed that kids love to play with their food. The vibrant colors and savory flavors of this dish are inherently appealing to children. That could make the mealtime a joyful experience.
For all the leftovers lovers out there! Prepare extra servings to enjoy as a hassle-free lunch or dinner option the following day. In that way you can optimize both your time and your family’s nutrition.
In conclusion, our ground Beef and red kidney beans recipe represents the epitome of a healthy toddler meal and a family-friendly culinary masterpiece. Nutrient-rich profile, ease of preparation, and irresistible flavors, it’s the ideal choice to satisfy both young and mature palates. Embrace the opportunity to feed your family with this easy and healthy meal.
are ground beef recipes with beans healthy?
Ground beef recipes with beans are healthy for several reasons. To sum up they have a great protein balance, are fiber-rich and low in saturated fat.
As we already mentioned, ground beef is a great source of high-quality protein. Beans, particularly legumes like kidney beans or black beans, also contain protein. When you combine these two ingredients in a recipe ensures a balanced intake of essential amino acids, making it a complete protein source.
Don’t forget that, beans are packed with dietary fiber! Fiber promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness. The inclusion of beans in ground beef recipes increases the overall fiber content, aiding in digestive regularity. Thanks for that with toddlers!
Lean ground beef options (with lower fat content, lower saturated fat) are available. Use them when preparing this healthy family recipe. That can reduce the overall saturated fat content. In this way, the dish will be heart-healthier, as excessive saturated fat consumption is linked to cardiovascular issues.
Reduction in Caloric Density: Beans are a low-calorie food, which means they can help lower the overall caloric density of a dish. This can be particularly helpful for those looking to manage their weight or reduce calorie intake.
Balanced Carbohydrates: Beans provide complex carbohydrates with a low glycemic index. When paired with the protein from ground beef, this can help stabilize blood sugar levels, making the meal suitable for individuals with diabetes or those aiming to control their blood sugar.
Satiety and Portion Control: The fiber and protein content in beans contribute to a feeling of fullness, which can help with portion control and prevent overeating.
How to prepare it?
Note, that the overall healthiness of a ground beef and beans recipe also depends on how it’s prepared. Use lean ground beef, incorporate plenty of vegetables, limit added fats and sodium! Choose appropriate cooking methods (like boiling instead of frying) can further enhance the healthfulness of the dish.
Conclusion
In summary, ground beef recipes that include beans offer a balance of protein, fiber, and essential nutrients, making them a healthy and satisfying option for individuals and families. However, make mindful choices about ingredient quality and remember that the preparation methods is key to ensure the health benefits are maximized.
Ground beef and beans can be combined in various culinary styles, from chili to tacos to soups. This versatility allows for a wide range of healthy recipe options to suit different tastes and preferences.
Happy Eating!
Looking for more easy and healthy toddler meal recipes? Check out these ones here.
