Recommended for ages: 10 months and up. We have found that the high fiber content can cause some mild colic in younger kids if eaten in large quantities and even though the sodium content isn’t very high, avoiding all added salt is ideal for babies younger than 10 months old.
Main nutritional benefits: Excellent source of iron and easily digestible plant protein for babies, toddlers and kids of all ages. Also plentiful in calcium and fiber, and many essential amino acids. Very rich in vitamin A and vitamin K.
Classification: Vegan Vegetarian
- 1 cup of cooked Black Beans (low sodium canned black beans also an option)
- 1/4 cup of frozen spinach or 1/2 cup fresh chopped spinach
- Olive Oil or coconut oil
- Half a small clove of garlic
- Optional: A pinch of Brewer’s Yeast
– In a small pot, add 2 tablespoons of olive oil or coconut oil and half a small clove of garlic minced very small. Add the spinach and a touch of salt and saute for about 2 minutes.
– Add the Beans and cook for another 2 minutes.
Notes: If you are using canned beans, add the water in the can as well and an additional 1/4 cup of water. No extra salt should be needed. If you cooked the beans yourself, add half a cup of water and half a teaspoon of salt. Use even less salt if you are cooking for a baby.
– Using a hand blender or food processor, blend all the ingredients very well until there are no chunks or lumps.
Younger babies will enjoy this soup on its own. Older kids will have fun eating this soup themselves (since it sticks pretty well to the spoon) or dipping bread or crackers into it, but prep before hand. This soup is not easy to clean, but it is worth the trouble.
Optionally, you can sprinkle a small pinch of brewer’s yeast to the top of the soup for yet another nutritional boost.