Black Bean & Corn Mash

Ingredients

• 1/2 cup cooked or canned black beans, drained and rinsed
• 1/4 cup corn kernels, fresh or frozen
• 2 tablespoons water

Method

1. 01

   If using canned black beans, drain and rinse thoroughly. If using dried, soak overnight then simmer 60-90 minutes until very soft; drain and rinse.

2. 02

   Place 1/2 cup cooked black beans in a small saucepan with 1/4 cup corn kernels (fresh, frozen, or no-salt canned) and 2 tablespoons of water.

3. 03

   Cook over medium-low heat for 5-7 minutes, stirring occasionally, until corn is soft and heated through.

4. 04

   Blend or mash to desired consistency, adding water or breast milk/formula to thin if needed.

How to offer

Serve as a smooth or slightly chunky mash on a spoon. Corn provides a natural sweetness babies love.

Storage

Store in an airtight container in the refrigerator for up to 3 days. Freeze in ice cube trays for up to 2 months.

Nutrition note

Excellent source of plant protein, fiber, and iron. Rich in folate, magnesium, and antioxidants.

Nutrition information is general guidance, not medical advice. Read our nutrition disclaimer