These baked black bean bites are soft on the inside, crisp on the outside, and are served with an easy avocado lime dip! This healthy kid-friendly snack recipe is SCD, vegetarian, gluten free, grain free, dairy free, and added sugar free!
Where my snackers at?! These little black bean bites with avocado lime dip are so tasty and fun!
The entire recipe (black bean nuggets and avocado dip) is just ten ingredients and is pretty quick to make once the black beans are soaked.
My kiddos absolutely love this kid-friendly recipe and they're perfect for serving as an appetizer to adults too!
Ingredient Tips
Dried Black Beans - If you're following the SCD diet like me, you'll have use dried black beans and soak them. If not following the diet, canned beans that have been drained, rinsed, and drained again can be used.
Cilantro - Fresh culantro can be used instead.
Almond Flour - Either blanched finely ground almond flour or almond meal will work in this recipe.
Avocado - Unfortunately the price of avocadoes (at least in my area) have been skyrocketing. If they're out of your price range then use my Broccoli Dip (Broccomole) recipe instead!
Do I have to soak the dried black beans?
Yes, if following the Specific Carbohydrate Diet (SCD), dried black beans must be soaked for 10 to 12 hours prior to using!
Soaking beans aids with digestion and also speeds up cook time.
Note:
Black beans are considered an advanced food on SCD and should only be introduced once significant healing has taken place.
Directions
Soak the black beans for 10 to 12 hours in a large bowl on the kitchen counter.
Drain the beans, rinse with cool water, and drain again. Transfer the beans to a large pot filled with clean water and bring to a boil over high heat.
Reduce the heat to low and simmer the beans for about an hour or until the black beans have softened.
Drain the black beans and place them in a blender.
(If using canned beans then skip the above steps. Simply rinse and drain them before adding to the blender.)
Pulse the black beans a few times until some are mushy and some are still whole. They should look similar to the above picture.
In a large bowl whisk together an egg, almond flour, cilantro, and cumin. Then add in the pulsed black beans and use your hands to combine and mix all the ingredients together (my kids like to help with this).
Now's the fun part! You're going to use your preschool play-doh skills to mold the mixture into either little tater tot or chicken nugget shapes!
I suggest using a mini ice cream scoop to ensure each black bean nugget is the same size.
Place each black bean bite on a parchment lined baking sheet and brush the tops with olive oil. Don't skip this step...it's what's going to help give each nugget a crisp outside.
Place the baking sheet on the top rack in the oven and flip the black bean bites halfway through baking.
Avocado lime dip
Now it's time for quite possibly the easiest dip recipe ever!
Put avocado, fresh lime juice, salt and pepper in the blender and process until the mixture is smooth. That's it!
Give a little taste and adjust the flavors if needed.
I like my dip to be on the thicker side but if you'd like a thinner dip, just blend in a tablespoon of water at a time until your desired consistency has been reached.
How to store the black bean nuggets
Baked nuggets can be stored in an airtight container for three to five days in the refrigerator or up to three months in the freezer!
You can re-heat the frozen black bean bites in a 425F preheated oven just until warmed through!
Good news, this avocado lime dip can also be stored in the freezer for up three months! Simply thaw in your refrigerator.
Try these other quick healthy snack ideas!
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Black Bean Bites
Ingredients
Black Bean Bites
- 1 cup dried black beans
- 1 large egg
- ½ cup almond flour
- 2 Tablespoons chopped cilantro
- 1 Tablespoon cumin
- ½ teaspoon fine sea salt
- extra virgin olive oil for brushing on bites
Avocado Lime Dip
- 2 Haas avocadoes
- ¼ cup fresh lime juice about 2 limes
- ¼ teaspoon fine sea salt
- ⅛ teaspoon ground black pepper
Instructions
Black Bean Bites
- Place 1 cup of dried black beans in a medium pot with 4 cups of fresh water. Cover and soak overnight.
- Drain, rinse, and drain the black beans. Place the beans back into the pot and fill with clean water until it just barely covers the beans. Bring the beans to a boil over high heat then drop the heat to low and allow to simmer for an hour or until the beans have softened.
- If not following the SCD diet and using canned beans you can skip the above steps!
- Preheat oven to 425F and line a baking sheet with parchment paper.
- Drain the black beans and place them in a blender or food processor. Pulse until the beans are a little mushy but still with some whole bean pieces.
- Beat the egg in a medium bowl before adding the pulsed black beans, almond flour, cilantro, salt and cumin. Use a fork, or your hands, to mix. Everything should be well combined.
- Scoop the mixture out of the bowl using a spoon or mini ice cream scoop and mold into tater tot or chicken nugget shapes.
- Brush the top of each tater tot with olive oil.
- Place the baking sheet on the top rack in the oven. Bake for 20 minutes, gently flipping the tots half way through. Allow to rest on the baking sheet for 5 minutes before serving.
Avocado Lime Dip
- Put avocado, fresh lime juice, salt and pepper in a blender and process until smooth. If you'd like a thinner dipping sauce, add 1 tablespoon of water at a time to the running blender until your desired consistency is reached.
- Transfer to a bowl and enjoy with the black bean tater tots.
Notes
- If following the SCD diet, black beans are considered an advanced food and should only be tried when symptom free.
- If not following the SCD diet, canned beans can be used in place of dried beans.
- Store the black bean bites and the dip in air tight containers in the refrigerator for 3 to 5 days or in the freezer for up to 3 months.
Nutrition
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Sasha
Awsome recipe Jennifer. I'm so glad to have found it. My 17 month old devours them lol ?. I've started making all my veggie burger recipes in tater tot size because they just hold together brilliantly. You can always reheat an extra one if 3 isn't enough etc, where as a large burger would be too much.
Jennifer
Thanks so much Sasha! Glad to hear that your toddler is enjoying them =)