Legumes such as beans, lentils, chickpeas, and peas are a great source of protein, fiber, and essential vitamins and minerals. They are also a budget-friendly and planet-friendly food option. However, getting children to eat legumes can be a challenge.

Here are ten tips for introducing legumes to your child’s diet.

1. Start small

Introduce legumes slowly and in small amounts. Start with a small spoonful or a few beans mixed in with your child’s favorite dish. Gradually increase the portion size over time as your child becomes more accustomed to the taste and texture.

2. Mix it up

Try different types of legumes and prepare them in different ways. For example, you can serve chickpeas in a salad, make lentil soup, or add black beans to a burrito. Experiment to find out what your child likes best.

3. Add flavor

Legumes can be bland on their own, so add flavor with herbs, spices, and other seasonings. Try garlic, onion, cumin, or chili powder to add a kick of flavor that your child may enjoy.

4. Make it fun

Legumes can be a fun food to eat. Try making a bean dip with vegetables for dipping or using legumes to make a veggie burger. Involve your child in the cooking process to make it even more enjoyable.

5. Be a role model

Children often learn by example, so be a role model by eating legumes in front of them. Show your child that legumes are delicious and nutritious by incorporating them into your own meals.

6. Serve it with something familiar

If your child is hesitant to try legumes, serve them with something familiar, such as rice or pasta. The familiar food can make the new food less intimidating and increase the chances that your child will try it.

7. Offer a variety of textures

Legumes come in different textures, such as crunchy, smooth, or creamy. Offer your child a variety of textures to see what they prefer. For example, split pea soup has a smooth texture, while roasted chickpeas have a crunchy texture.

8. Incorporate into their favorite dishes

Legumes can be added to many dishes without altering the taste too much. Try adding black beans to tacos, lentils to spaghetti sauce, or chickpeas to mac and cheese.

This can help your child become accustomed to the taste and texture of legumes while still enjoying their favorite dishes.

9. Don’t force it

If your child is not ready to try legumes, don’t force it. Encourage them to try a small bite, but if they refuse, let it go and try again at a later time. It can take multiple attempts for a child to accept a new food.

10. Celebrate success

Celebrate when your child tries and enjoys legumes. Praise them for being adventurous and trying something new. Positive reinforcement can encourage your child to try new foods in the future.