Legumes, which include beans, lentils, peas, and chickpeas are extremely nutritious and an excellent source of protein. However, convincing your child to eat them can be quite a challenge.

Most kids tend to be very picky eaters and often avoid foods that are new or unfamiliar. If you’re struggling to get your child to eat more legumes, here are some tips to help make it easier.

1. Start Small

If your child is a picky eater, start with small portions of legumes as a side dish, mixed in with other foods they already like. For example, add some cooked black beans or chickpeas into their spaghetti sauce or chili.

You can also try adding some mashed chickpeas or beans into their mashed potatoes or mac and cheese to increase their protein intake.

2. Prepare Them Differently

Children may avoid legumes because of the way they are usually prepared. Try preparing them in different ways to find what your child likes best.

Roasting chickpeas can give them a crunchy texture that kids might find appealing, while pureed lentils can be mixed into meatloaf, meatballs, or burgers.

3. Serve Them in a Salad

Make a fun and colorful salad with different types of legumes, such as chickpeas, black beans, or kidney beans, mixed with other veggies that your child enjoys.

You can add some shredded cheese or croutons for an added crunch, and a simple vinaigrette dressing made with olive oil and lemon juice.

4. Use Them as a Dip

Kids love to dip foods, so try using hummus or bean dips made from mashed beans or chickpeas. Serve the dips with carrot sticks, celery, cucumber slices, or whole grain crackers.

5. Make Legume-based Snacks

Healthy snacks can help get your child the calories they need and also give them the opportunity to try new foods.

Roasted chickpeas, bean and veggie quesadillas, or even a peanut butter and jelly sandwich made with chickpea bread can be a fun and healthy way to include legumes in your child’s diet.

6. Pair Them With Familiar Foods

Pairing legumes with foods your child already likes is a great way to introduce them to new flavors. If your child loves tacos, try making them with black beans instead of ground beef. Add some refried beans to their quesadillas or burritos.

You can also add some red lentils into their spaghetti sauce or mix some chickpeas into their mac and cheese.

7. Get Them Involved in Meal Preparation

Involve your child in cooking and meal preparation. This will give them a sense of ownership and make them more likely to try new foods. Have them pick out a legume-based recipe, such as lentil soup or chickpea curry, and help them cook it.

You can also let them help you prepare their legume-based snacks or dips.

8. Make Them Look Appealing

Make legumes look appealing to your child by garnishing them with their favorite flavors. Top a bowl of lentil soup with a little shredded cheese or a dollop of sour cream. Add some fresh herbs to roasted chickpeas or beans to enhance their flavor.

A colorful mix of veggies and legumes in a salad can also be visually enticing for kids.

9. Lead by Example

Children often learn by example, so if you eat legumes as part of your regular diet, your child is more likely to enjoy and include them in their own meals. Encourage your child to try new foods and be a good role model for them.

10. Be Patient

It can take time for children to develop a taste for new foods. Be patient and keep offering legumes in different ways until your child develops a liking for them.

Remember to praise and encourage your child for trying new foods, and make mealtime a fun and enjoyable experience.