This healthy ground beef recipe – ground beef with beans skillet has been many times on our table. The simple reason behind is that not only is this meal is very delicious, but it’s also a simple, healthy toddler and family meal. We love this recipe also because it is packed with good nutrients, essential vitamins, and minerals.
This ground beef and bean skillet is also great for toddler’s growing bodies and minds! Try out today this easy and healthy ground beef recipe. You can use various types of beans to prepare it and mix things up – from white beans through red kidney beans to black beans – everything is possible and depends on your and your family’s preferences.
Ground Beef and Beans – packed with Nutrients
We love this recipe also because it is packed with good nutrients, essential vitamins, and minerals.
Therefore, the combination beef and kidney beans is rich in protein and micronutrients. This healthy ground beef recipe is a great sources of Vitamin A, Vitamin B9 (folate), Vitamin B12, and Vitamin K1 and a good source of potassium, zinc, cooper and iron. Beans are rich in essential nutrients like folate, potassium, magnesium, and iron. Ground beef provides nutrients like zinc, vitamin B12, and selenium.
Sounds like a tasty meal for almost iron-deficient moms, right? Don’t get me wrong, I’ve had a long history with a light iron deficiency and I’m so thankful for recipes like that.
What’s more this nutritional combination supports bone development and helps to build strong muscles. Moreover, it supports the brain development. Despite the fact that red meat is a controversial choice for adults, meat is a core food in the diet for children.
Benefits of this healthy ground beef recipe
The benefits of this simple and healthy ground beef recipe for toddlers and family are many.
To sum up, this recipe is nutrient-rich. Lean ground beef brings crucial protein and iron to the table. Additionally, red kidney beans deliver a hearty dose of fiber, vitamins, and minerals.
And the 30-minute prep time, this recipe effortlessly fits into the hectic schedules of busy weeknight dinners. Also, leftovers are simply delicious for up to 2 days in the fridge.
Ingredients
You need few simple ingredients to prepare this super easy ground beef recipe:
- 100 g ground beef, lean
- 1 1/2 cups kidney beans, cooked (optionally white beans or black beans)
- 1 cup sweet corn (optionally less or no corn)
- 3 tbsp tomato paste
- 1 tbsp olive oil
- 1 cup tomato juice
- Cheese (optional and not recommended if you want to absorb the iron in the meal)
This is a toddler and mom portion, so double or triple the quantities for a healthy family meal or a meal prep.
Instructions
Put all ingredients together, cover and cook for 15-20 min, depending on your preferences.
Variations
You can substitute red beans with any other kind of pulses – white beans, chickpeas, lentils. The picture below is with white beans. I’m trying to offer at least once a week a pulses dish, therefore variations are great. You can always prepare some plain basmati rice as a side dish too.
I prefer to use dried beans, chickpeas or lentils and let them soak overnight. Then I cook in the presure cooker for about 40-50 min two-three cups of the soaked beans. I use part of it in the recipe and the rest, I store in the fridge and it stays good for 3-4 days. Freezing worked not so well for me, the taste afterwards was not that good, so I don’t recommend freezing.
EASY AND HEALTHY GROUND BEEF, RED KIDNEY BEANS AND CORN SKILLET
GROUND BEEF, RED KIDNEY BEANS AND CORN SKILLET - NUTRIENT-DENSE TODDLER MEAL ESPECIALLY IN THE WINTER.
Ingredients
- 100g lean ground beef (1/2 cup)
- 1 1/2 cups cooked red kidney beans
- 1 cup sweet corn
- 3 tbsp tomato paste
- 1 cup tomato juice
- 1 tbsp olive oil
- salt to taste
Instructions
1. Put all ingredients in a non-stick skillet.
2. Mix them and cook them for about 15-19 minutes at medium high.
3. Stir from time to time.
4. Ready to serve! Enjoy!
The importance of Optimal nutrition
To sum up, optimal nutrition in the first 3 years of life is crucial for optimal growth and development. Iron-deficiency anaemia in childhood is associated with serious adverse outcomes that may not be reversible.
Toddlers and preschoolers often have limited food habits. Research shows that yet
energy and iron demands for growth are relatively high. Iron stores can be affected by prolonged breastfeeding, delayed introduction of solids and excessive use of cow’s milk. For this reason, significant number of young children are at risk to be be iron depleted.
You can read more about the role of red meat in a diet of children here: Nutrition & Dietetics 2007; 64 (Suppl. 4): S143–S146
For this reason, try to feed your child at least 3 times weekly iron rich foods. Vitamin C is important for the better absorption of iron. Therefore, it’s a great idea to serve an iron reach meal with a fresh orange juice for example.
are ground beef recipes with beans healthy?
Ground beef recipes with beans are healthy for several reasons. To sum up they have a great protein balance, are fiber-rich and low in saturated fat.
As we already mentioned, ground beef is a great source of high-quality protein. Beans also contain protein. When you combine these two ingredients in a recipe ensures a balanced intake of essential amino acids, making it a complete protein source.
Don’t forget that, beans are packed with dietary fiber! Fiber promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness. The inclusion of beans in ground beef recipes increases the overall fiber content, aiding in digestive regularity. Thanks for that with toddlers!
Lean ground beef options (with lower fat content, lower saturated fat) are available. Use them when preparing this healthy family recipe. That can reduce the overall saturated fat content.
Low in Calories
Beans are a low-calorie food, which means they can help lower the overall caloric density of a dish. This can be particularly helpful for those looking to manage their weight or reduce calorie intake.
Balanced Carbohydrates
Beans provide complex carbohydrates with a low glycemic index. When paired with the protein from ground beef, this can help stabilize blood sugar levels, making the meal suitable for individuals with diabetes or those aiming to control their blood sugar.
Satiety and Portion Control
The fiber and protein content in beans contribute to a feeling of fullness, which can help with portion control and prevent overeating.
Note, that the overall healthiness of a ground beef and beans recipe also depends on how it’s prepared. Use lean ground beef, incorporate plenty of vegetables, limit added fats and sodium! Choose appropriate cooking methods (like boiling instead of frying) can further enhance the healthfulness of the dish.
Happy Eating!
We have some more easy and healthy toddler meal recipes that you would love.
