Baby food red lentils

Lentils for Babies - MJ and Hungryman

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Get all your burning questions about serving lentils to your baby answered! Regardless of whether you are doing purees or baby led weaning, these tips and EASY recipes will help boost your baby's iron levels while inviting fun and variety!

When can babies eat lentils?

Lentils can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It's important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids.

If you're unsure, be sure to grab my FREE handout!

Are lentils good for babies?

Lentils are SO amazing for babies as they’re an excellent source of two most essential nutrients, iron and zinc. They are also high in protein and fiber and packed with B vitamins, magnesium, and potassium.

Iron is particularly important for babies starting at around 6 months as neither breastmilk nor formula alone are sufficient to meet the baby's high nutritional needs.

½ cup of cooked lentils provide about 3 milligrams of iron (varies slightly depending on the variety).

It is important to note that plant-based sources of iron aren't as easily absorbed compared to the animal products. One way you can enhance absorption is by pairing with vitamin C rich foods, like berries, mangoes, broccoli, and bell peppers. I can't emphasize this enough!

Related post: Best iron rich foods for babies and toddlers

What about antinutrients?

It’s true that legumes contain antinutrients, such as phytic acid, lectins, saponins, and tannins, that reduce the absorption of certain nutrients, including iron, zinc, and calcium.

However, many other healthy foods, like grains, leafy greens, nuts, and seeds all contain antinutrients. So does this mean we should limit or avoid them? Absolutely not.

Instead, always aim for variety and balance! Unless lentils are all you are serving to your baby, the benefits outweigh the risks of consuming antinutrients. Not to mention cooking will decrease the amount of antinutrients significantly.

All this to say, DON'T WORRY!

Which Lentils are the best for babies?

All varieties of lentils are an amazing first food with slight differences in the nutrients. Since introducing your baby to a wide variety of flavors and textures from the start is important in setting a strong foundation for healthy eating, I encourage you to try to introduce them all. They all have a unique flavor, color, and texture.

I will say that for the no-recipe recipes I'm sharing here, red and yellow lentils (moong dal) work best. They are smoother in texture so will be easier to shape into balls.

Note that yellow lentils and yellow split peas are not the same. Here’s a really great guide with pictures to explain the differences!

Do lentils cause constipation?

First, know that constipation is common and to be expected when your baby first starts solids. They’ve only been drinking breastmilk/formula up to this point and their digestive system needs time to adjust to processing real food.

Keep in mind that not having daily bowel movements is NOT a sign of constipation. If stool is soft and your baby doesn’t seem too distressed, there’s no need to worry. I

If your baby is in excessive pain or having hard/pebble-like poops then lentils can definitely help! That’s because it’s a great source of fiber.

There's no official recommended amount of fiber for babies. Fiber is great for the gut and overall health, but you do want to add them into your baby’s diet slowly. Not to mention, their tummies are small! And too much fiber can be too filling, leaving little room for other important nutrients.⁠

Need to Presoak?

Unlike many other legumes, they don’t need to be soaked prior. If you’d like to you can. You do want to rinse before cooking to eliminate any impurities.

How to Cook Lentils for babies

Stovetop vs. Instant Pot

While you can cook in an Instant Pot, I recommend cooking on the stovetop because you'll have better control over the texture. While stirring, if desired texture has been reached, simply remove from heat and drain any remaining liquid.

Water to lentils ratio

Generally, the lentils to water ratio for cooking on the stovetop is 1:3. However, for these recipes, I suggest a 1:2 ratio. This will ensure that the lentils don't get too mushy. You want the texture to be slightly firm.

This is very important if you want to shape into balls as I suggest. You'll be adding other ingredients that will add moisture, so if the lentils are already mushy, then you won't be able to shape them into balls that can be picked up easily by tiny hands.

In other words, it's better for the lentils to be on the drier than mushy side.

Cooking time

Add lentils and water to a pot (make sure it's high enough to prevent overflow). Bring to a boil, reduce heat to LOW, cover, and simmer until lentils are tender/firm.

Yellow lentils: 20-25 minutes. I like to stir occasionally to check on the texture.

Red lentils: 5-7 minutes.

Storage

I suggest cooking a big batch to enjoy throughout the week. It will keep in the fridge for up to 5 days. You can also freeze for up to 1 month. I recommend freezing in ¼-1/2 cup containers so that you can easily pull out single serving portions, whenever you need!

EASY lentil recipes for babies 6 months and up

What can you mix with lentils for baby food? Here are some fun ways to invite variety into your little one's diet! So EASY!

Ingredients

The world is your oyster when it comes to add-ins, just like overnight oats and chia puddings. I've provided some suggestions to help get you started!

While I give measurements for the ingredients below, these really are no-recipe recipes. You can add more or less depending on your preferences.

How to cook broccoli perfectly for baby, Beets for baby

How to serve to baby

If you're doing purees, add all the ingredients and blend until smooth. I do want to emphasize that it is really important to move forward with texture by 9 months.

If you feel like you're stuck on purees and need extra guidance, I'm here to help!

When you and your baby are ready, skip the extra step of blending and follow the instructions below. For baby led weaning, here are two options:

Combine all the ingredients. Thin out with ingredients suggested below, if necessary. Serve in a bowl. Will be easy to scoop with their hands. Can also preload onto a spoon.
Shape into balls (just like these oat balls). I recommend refrigerating for at least 30 minutes as doing so helps them to firm up and hold their shape better. These are especially great for babies just starting to self feed as they are easier for them to grab with their palm and bring to mouth.

Another recipe to try - Iron-rich Baby Pasta

Troubleshooting tips

As mentioned, you don't need to measure all the ingredients exactly. Taste as you go. If the mixture is too soft/mushy, simply add more lentils. You can also add ground nuts and/or seeds like flax seeds and hemp seeds.

If too dry then add water, breastmilk/formula, milk (I especially love coconut milk for its flavor. Go for full-fat always), yogurt, unsweetened applesauce, banana...anything that will add moisture.

Baby Led Feeding Journey Program

If you are at the early stage of introducing solid food to your baby or are stuck on purees and needing guidance on moving forward with texture safely, you're in the right place!

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Instead of pouring all your precious free time into finding recipes, researching what is safe for baby to eat, and cooking meals that rarely turn out. ...Let me guide you through video and photos of exactly WHAT and HOW to serve your baby so you can have the peace of mind your baby is getting what they need to grow and THRIVE!

Inside this all in one program you get to follow me and my baby along every EVERY SINGLE DAY for three months in REAL time. This is seriously the closest thing to me being in your kitchen, guiding you along the process!

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Lentils for babies

Get all your burning questions about serving lentils to your baby answered. Here are tips and EASY recipes to boost your baby's iron levels.

5 from 2 votes

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Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 4

Author: Min | MJ and Hungryman

▢
Freezer Tray

▢ 1 cup red or yellow lentils
▢ 2 cups water

Add lentils and water to a pot (make sure it's high enough to prevent overflow). Bring to a boil, reduce heat to LOW, cover, and simmer until lentils are tender but not mushy. Stir occasionally.
Cooking time for red lentils: 5-7 minutes / yellow lentils: 20-25 minutes.
Combine ¼ to ½ cup cooked lentils with add-ins of choice. Suggestions below to help get you started.
If you want to thin it out, add water, breastmilk/formula, or unsweetened full-fat milk of choice (you can use cow's milk in recipes. Just don't offer as a drink). If it's too soft/mushy, add more lentils and/or ground nuts/seeds.
Serve in a bowl and allow baby to eat with their hands, preload onto a spoon, or shape into balls (refrigerate for at least 30 minutes. The balls will firm up and hold shape better).

Flavor Combinations - to ½ cup cooked lentils, add:

Peanut butter banana

1 tablespoon smooth peanut butter
1 tablespoon mashed banana
1 tablespoon hemp hearts

Carrot cake

⅓ cup finely grated carrots
¼ teaspoon cinnamon
1 tablespoon unsweetened coconut flakes
1 tablespoon ground walnuts

Beef and broccoli

1 tablespoon finely minced beef
2 tablespoons chopped cooked broccoli
2 teaspoons tahini
¼ teaspoon garlic powder

Beet hummus

2 tablespoons beet hummus or dip

Helpful tips:

Cook a large batch of lentils to keep in the fridge for up to 5 days or the freezer for up to 1 month. I recommend freezing in ¼-1/2 cup containers (I like to use the tray above) so you can easily pull out single-serving portions and add all kinds of fun mix-ins.
Once you add in the other ingredients, start by offering a small portion to your baby. You can always offer more as you follow your baby's lead. That way you can store untouched leftovers in the fridge for up to 3 days.

Course breakfast, lunch, dinner

Cuisine baby led weaning

Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

Lentils for Babies - Can Babies Eat Lentils? First Foods

When can babies eat lentils?

Lentils may be introduced as soon as a baby is ready to start solids, which is generally around 6 months of age.

What type of lentil is best for babies?

There are many kinds of lentils – each with a distinctive color, flavor, and texture. While there are slight variations in the nutrients from one type to another, all lentils are a fantastic first food because they add tons of plant-based iron and protein to a child’s diet. In fact, lentils have been sustaining humans since ancient times. The tiny legumes originated in the area around the Mediterranean Sea and were introduced to other parts of the globe through colonization and trade. Today, lentils are one of the most widely-used legumes and a staple food in Africa and South Asia, where lentils (called dal) are enjoyed at breakfast, lunch, and dinner.

★Tip: Lentils cook quickly, though cooking time varies. For example, whole lentils (such as Beluga lentils, Puy lentils, or Sabut Masoor dal) take longer to cook than split lentils (such as Dhuli Masoor dal, Moong dal, Urad dal). You can swap one for another, but pay attention when a recipe calls for a specific type. Whole lentils are great to mix with grains and vegetables because they keep their shape, while split lentils are excellent thickeners for soups and stews because they break down as they cook.

Are lentils healthy for babies?

Yes. It cannot be overstated how beneficial lentils can be for babies. The legumes are rich in B-vitamins, including folate to support the nervous system, as well as protein to fuel the muscles and fiber to nourish the gut microbiome. In fact, lentils contain traces of almost every vitamin and mineral that children need as they grow.

The best part about lentils: they are packed with iron and zinc, two essential nutrients that babies often don’t get enough of in their diets.¹ Around 6 months of age, all babies, particularly breastfed babies, need iron- and zinc-rich foods on a regular basis because their reserves become naturally depleted.² ³ Lentils deliver these essential nutrients in spades. When served with foods that contain lots of vitamin C (berries, broccoli, cauliflower, citrus, red bell pepper), the body absorbs more of the iron in the lentils.⁴

You may have heard debate over the health implications of antinutrients such as lectins, oxalates, and phytates, which are naturally present in lentils.⁵ ⁶ Fear not: these plant compounds are generally safe when consumed in moderation as part of a balanced diet, and they also contain many beneficial properties.⁷ Plus, cooking significantly decreases the antinutrients in lentils and other legumes.⁸

★Tip: Dried lentils do not need to be soaked, though it reduces cooking time for some varieties and improves digestion.

Are lentils a choking hazard for babies?

No. Lentils are not a common choking hazard, though they can solidify and form larger shapes when cooked with cheese or other sticky ingredients, so take care to break up any clumps that concern you. As always, make sure to create a safe eating environment, stay within arm’s reach of baby at mealtime, and check out our age-appropriate serving suggestions.

For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Are lentils a common allergen?

No. Lentils are not recognized as a common allergen in the United States. However, allergies to lentils are possible.⁹ ¹⁰ In Spain, lentil allergy impacts a significant portion of the pediatric population.¹¹ ¹²

Being allergic to one type of legume, particularly pea and chickpea (and to a lesser extent, peanut), may increase the risk of allergy to lentils.¹³ ¹⁴ However, cross-reactivity among legumes is more commonly seen on blood and skin testing than it is in practice. Children with lentil allergy do not necessarily need to avoid all other legumes. Individuals with allergies to birch tree pollen and/or Oral Allergy Syndrome (also called “pollen-food” allergy syndrome) may be sensitive to lentils. ¹⁵ Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity of lentils for the first couple of servings. If there is no adverse reaction, gradually increase the amount served over future meals.

Recommended Guide: Introducing Allergens

How do you prepare lentils for babies with baby-led weaning?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience. Your child is an individual and may have needs or considerations beyond generally accepted practices. In determining the recommendations for size and shape of foods, we use the best available scientific information regarding gross, fine, and oral motor development to minimize choking risk. The preparation suggestions we offer are for informational purposes only and are not a substitute for child-specific, one-on-one advice from your pediatric medical or health professional or provider. It is impossible to fully eliminate all risk of a baby or child choking on any liquid, puree, or food. We advise you to follow all safety protocols we suggest to create a safe eating environment and to make educated choices for your child regarding their specific needs. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.

6 to 9 months old: Serve cooked lentils on top of foods that are easy to scoop, such as mashed vegetables, grain porridges, or yogurt. Encourage self-feeding by letting baby scoop with hands or by pre-loading a utensil for baby to grab. This is also a great age to explore using lentils to make burgers, patties, and other round foods, whose shapes are easier for babies to pick up and hold.

9 to 12 months old: Continue serving cooked lentils on scoopable foods and letting baby self-feed with hands or a pre-loaded spoon. At this age, baby may enjoy trying to pick up tiny lentils on their own so try any recipes that call for whole lentils, which retain their shape as they cook. You can also explore a range of seasoning and flavors: lentils marinated in citrus juice, lentils mixed with vitamin C-rich vegetables, or lentils tossed with minced herbs and served with yogurt.

12 to 24 months old: Utensil time! Help show how a spoon is used by pre-loading it and resting it next to the bowl or plate for the toddler to try to pick up. If the child is not interested in using a utensil, don’t worry. Using utensils can be exhausting for new eaters, and many children toggle back and forth between feeding themselves with their fingers and utensils. Try not to apply too much pressure; consistent and accurate utensil use will come in due time — probably between 18 and 24 months of age.

Want more guidance as baby starts solids? Check out our comprehensive Video Library.

Recipe: Lentils with Yogurt

Yield: 2 cups (400 grams)
Cooking Time: 45 minutes
Age: 6 months+

Ingredients

½ cup (90 grams) whole lentils
1 ½ cups (360 milliliters) water or unsalted meat or vegetable stock
2 teaspoons (10 grams) olive oil
½ cup (140 grams) unsweetened full-fat Greek-style yogurt or fortified plant-based yogurt (for dairy free, swap in mashed potatoes)
1 pinch ground cardamom, cinnamon, coriander, or spice of choice (optional)

This recipe contains a common allergen: dairy. Only serve to a child after dairy has been introduced safely.

Directions

Rinse the lentils to remove any dirt and debris.
Combine the lentils and the water in pot set on medium-high heat. When the pot comes to a boil, lower the heat to create a gentle simmer.
Cover and cook until the lentils are tender, between 20 and 30 minutes.
Drain the lentils, then transfer them to a mixing bowl. Add the oil and stir to coat.
Scoop the yogurt into the child’s bowl and stir in some lentils. Exact serving size is variable. Let a child’s appetite determined how much is eaten.
If you like, stir in the spice to add extra flavor.
Serve: Let the child self-feed with hands. If you’d like to encourage the use of a utensil, simply pre-load a spoon and rest it next to the bowl for the child to try to pick up. Alternatively, pass a pre-loaded spoon in the air for the child to grab from you.

To Store: Cooked lentils keep in an air-tight container in the fridge for 1 week or in the freezer for 2 months.

Flavor Pairings

Lentils taste earthy and nutty with a starchy texture that soaks up the flavors from foods in which the legumes are cooked. Try cooking lentils with carrot, chicken, garlic, ginger, onion, pork, potato, and tomato and season them with lemon, lime, orange, or other citrus; fresh herbs like basil, cilantro, mint, or parsley; and bold spices like cardamom, cinnamon, coriander, cumin, mustard seed, or star anise. The possibilities are truly limitless! Serve lentils with foods that are rich in vitamin C like bell pepper, broccoli, cauliflower, or spinach to help a baby absorb more plant-based iron from the legumes.

Reviewed by

J. Truppi, MSN, CNS

V. Kalami, MNSP, RD, CSP

K. Grenawitzke, OTD, OTR/L, SCFES, IBCLC, CNT

S. Bajowala, MD, FAAAAI. Board-Certified Allergist and Immunologist (allergy section)

R. Ruiz, MD, FAAP. Board-Certified General Pediatrician and Pediatric Gastroenterologist

Hilger, J. , Goerig, T., Weber. P., Hoeft, B., Eggersdorfer, M., et al. (2015). Micronutrient Intake in Healthy Toddlers: A Multinational Perspective. Nutrients. 7(8), 6938-55. DOI:10.3390/nu7085316. Retrieved May 24, 2021.
Marques, R.F., Taddei, J.A., Lopez, F.A., Braga, J.A. (1992). Breastfeeding exclusively and iron deficiency anemia during the first 6 months of age. Revista da Associação Médica Brasileira, 60(1):18-22. DOI:10.1590/1806-9282.60.01.006. PMID: 24918847. Retrieved May 24, 2021.
Dumrongwongsiri, O., Suthutvoravut, U., Chatvutinun, S., Phoonlabdacha, P., Sangcakul, A., et al. (2015). Maternal zinc status is associated with breast milk zinc concentration and zinc status in breastfed infants aged 4-6 months. Asia Pacific Journal of Clinical Nutrition, 24(2):273-80. DOI:10.6133/apjcn.2015.24.2.06. PMID: 26078244. Retrieved May 24, 2021.
U.S. Department of Health and Human Services. National Institute of Health: Office of Dietary Supplements. Iron. Retrieved May 24, 2021.
Petroski, W., Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. DOI:10.3390/nu12102929. Retrieved May 24, 2021.
Pal, R.S., Bhartiya, A., Yadav, P., Kant, L., Mishra, K.K., et al. (2017). Effect of dehulling, germination and cooking on nutrients, anti-nutrients, fatty acid composition and antioxidant properties in lentil (Lens culinaris). Journal of food science and technology, 54(4), 909–920. DOI:10.1007/s13197-016-2351-4. Retrieved May 24, 2021.
Petroski, W., Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. DOI:10.3390/nu12102929. Retrieved May 24, 2021.
Pal, R.S., Bhartiya, A., Yadav, P., Kant, L., Mishra, K.K., et al. (2017). Effect of dehulling, germination and cooking on nutrients, anti-nutrients, fatty acid composition and antioxidant properties in lentil (Lens culinaris). Journal of food science and technology, 54(4), 909–920. DOI:10.1007/s13197-016-2351-4. Retrieved May 24, 2021.
Martínez San Ireneo, M., Ibáñez, M.D., Sánchez, J.J., Carnés, J., Fernández-Caldas, E. (2008). Clinical features of legume allergy in children from a Mediterranean area. Annals of allergy, asthma & immunology: official publication of the American College of Allergy, Asthma, & Immunology, 101(2), 179–184. DOI:10.1016/s1081-1206(10)60207-4. Retrieved May 24, 2021.
Lyons, S.A., Clausen, M., Knulst, A.C., Ballmer-Weber, B.K., Fernandez-Rivas, M., et al. (2020). Prevalence of Food Sensitization and Food Allergy in Children Across Europe. The journal of allergy and clinical immunology. In practice, 8(8), 2736–2746.e9. DOI:10.1016/j.jaip.2020.04.020. Retrieved May 24, 2021.
Pascual, C.Y., Fernandez-Crespo, J., Sanchez-Pastor, S., Padial, M.A., Diaz-Pena, J.M., et al. (1999). Allergy to lentils in Mediterranean pediatric patients. The Journal of allergy and clinical immunology, 103(1 Pt 1), 154–158. DOI:10.1016/s0091-6749(99)70539-7. Retrieved May 24, 2021.
Crespo, J.F., Pascual, C., Burks, A.W., Helm, R.M., Esteban, M.M. (1995). Frequency of food allergy in a pediatric population from Spain. Pediatric allergy and immunology: official publication of the European Society of Pediatric Allergy and Immunology, 6(1), 39–43. DOI:10.1111/j.1399-3038.1995.tb00256.x. Retrieved May 24, 2021.
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Lentils in baby food

Special feature of : is not suitable as first food for children. You can give only from two years.

Lentil is a very ancient cultivated plant. It was used by the ancient Egyptians. They prepared various dishes from it, baked bread. They were also used for medicinal purposes. Lentils are absolutely ecological product. It does not accumulate in itself either toxic elements, or radionuclides, or nitrates.

There are 295 calories in 100 grams of lentils.

Vitamins

Macronutrients

Microelements

Vitamin PP - 1.8 mg

Beta-carotene - 0.03 mg

Vitamin A (RE) - 5 mcg

Vitamin B1 (thiamine) - 0.5 mg

Vitamin B2 (riboflavin) - 0. 21mg

Vitamin E (TE) - 0.5 mg

Vitamin PP (niacin equivalent) - 5.5mg

Calcium - 83 mg

Magnesium - 80 mg

Sodium - 55 mg

Potassium - 672 mg

Phosphorus - 390 mg

Chlorine - 75 mg

Sulfur - 163 mg

Iron - 11.8 mg

Zinc - 2.42 mg

Iodine - 3.5 mcg

Copper - 660 mcg

Manganese - 1.19mg

Selenium - 19.6 mcg

Chromium - 10.8 mcg

Fluorine - 25 mcg

Molybdenum - 77.5 mcg

Boron - 610 mcg

Silicon - 80 mg

Cobalt - 11.6 mcg

Aluminum - 170 mcg

Nickel - 161 mcg

Titanium - 300 mcg

Lentils are a member of the legume family. It is a small flat seed. It contains a lot of vegetable protein. There are many varieties of lentils, but the most commonly used are red, brown, puy, and beluga. Brown is consumed with stews and casseroles. When processed warmly, it gives a nutty flavor. Red is held in high esteem in Asian cuisine. Pies, vegetarian bread are baked from flour. Lentils can also be canned or eaten dry. Soup is made from it.