Try to include kidney beans in your baby’s and your own diet on a regular basis as they have numerous health benefits. Not only do they helps to balance blood sugar levels while supplying slow burning energy, they provide protein for growth and development and much needed iron to boost body stores and keep blood healthy.
To prepare
Drain and rinse a small tin of kidney beans. Heat a drizzle of olive oil in a pan and use scissors to chop in 2 spring onions and cook for 2-3 minutes until softened. Add the kidney beans and cook for another 3-4 minutes. Meanwhile microwave a pouch of ready to eat brown Basmati rice.
For your baby
Caribbean beans and rice
Transfer 2 tbsp of rice into a small saucepan and add a tbsp of the kidney bean mixture and use a fork to gently mash the beans. Add a tbsp of coconut milk, stir well and gently heat through.
For you
Spicy tofu with beans and rice
A great choice for when you are short on time but need a substantial meal. The tofu cooks in minutes and is the perfect blank canvas for the lovely Caribbean flavours of the jerk spice and coconut milk. It also holds its own in the protein steaks, containing just as much high quality protein as non-vegetarian sources.
Serves 1
Ingredients
The remaining rice and kidney beans
100g tofu
1 tsp jerk seasoning
50g pak choi
50g long stem broccoli
2 tbsp cashew nuts
2 tbsp coconut milk
Method
Dice the tofu and place in a bowl, add the jerk seasoning and toss to coat. Heat a drizzle of oil in a wok and add the tofu and stir fry for 6-8 minutes. Add the pak choi, broccoli and cashews after 3-4 minutes and then the rice and beans and stir in the coconut milk for the last 2 minutes to heat everything through.
Image © [Amawasri Pakdara] /Shutterstock
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