Can Babies Eat Lentils?
Yes, and they are a bit of a superstar. Lentils are fine from around 6 months, and they pack in iron and protein just when your baby needs them. Cook them soft and mash or puree them. Red lentils practically fall apart on their own, so they are the easiest place to start.
If you only add one new store-cupboard food for your baby, make it lentils. They are cheap, they keep forever, and they quietly deliver two of the things babies most need from 6 months: iron and protein. They cook into a soft puree with barely any effort. Here is when to start, how to serve them, and a recipe that doubles as a comforting family soup.
What are lentils?
Lentils are small, lens-shaped seeds from a legume plant, sold dried in a range of colours. Red and yellow split lentils cook fast and turn soft and smooth, which is why they are the go-to for baby food. Green and brown lentils hold their shape more, so they need a good mashing.
Lentils are mild and a little earthy, so they take other flavours brilliantly. Cook them down with carrot for a sweet, smooth puree, or stir them through soft-cooked spinach for an iron-rich double act.
Lentil nutrition for babies
Lentils are a rare plant food that brings protein and iron together, along with fibre and folate.
| Nutrient | Per 100 g (cooked) |
|---|---|
| Energy | 116 kcal |
| Protein | 9.0 g |
| Carbohydrate | 20.1 g |
| Fibre | 7.9 g |
| Iron | 3.3 mg |
| Folate | 181 mcg |
Typical values for cooked lentils. Source: USDA FoodData Central.
When can babies eat lentils?
Lentils can start from around 6 months as one of the first proteins. They stay soft and useful all the way through:
Cook red lentils soft and blend them into a smooth puree, on their own or with a sweet vegetable like carrot.
Mash cooked lentils a little less, or stir them into soft rice and vegetables so your baby meets a bit of texture.
A mild dhal, a lentil soup or a veggie stew all work now. Keep the salt low and the spices gentle.
Tip: the iron in lentils absorbs better with vitamin C nearby. Stir a little tomato into a dhal, or offer some fruit afterwards, and your baby gets more from every spoonful.
Health benefits of lentils for babies
Iron
Lentils are one of the best plant iron sources, which helps top up a baby's needs from 6 months.
Plant protein
They give steady protein for growth, which is especially valuable in vegetarian and vegan meals.
Fibre and folate
Lentils bring fibre for digestion and folate, a B vitamin the body uses to build new cells.
Lentils are the backbone of a good meat-free meal. Pair them with soft beans for extra plant protein, or serve a spoonful next to a starchy vegetable for a balanced plate.
How to serve lentils safely
Do
- Rinse lentils and cook them until fully soft.
- Start with smooth red lentil puree.
- Serve with a vitamin C food for iron.
- Introduce them in small amounts at first.
Avoid
- Firm, undercooked lentils.
- Adding salt or stock cubes.
- Heavily spiced or hot dishes for young babies.
- Large amounts all at once when first introducing them.
Risks and safety
Lentils are low on the allergy scale and, cooked soft, easy to swallow. The main things to remember are to cook them until completely soft and to bring them in gradually, since the fibre can cause a little harmless wind at first.
Iron for babies: the Centers for Disease Control and Prevention highlights iron-rich foods from 6 months, and lentils are a strong plant option, so they are worth offering regularly alongside other iron foods.
Easy lentil recipe (6 months)
Red lentil and carrot puree for baby
Makes 4 baby portions, from 6 monthsIngredients
- 4 tbsp red lentils, rinsed
- 1 carrot, diced
- 250 ml water or unsalted stock
Method
- Put the rinsed lentils, carrot and water in a small pan.
- Simmer for about 20 minutes, until the lentils and carrot are completely soft.
- Blend to a smooth puree, loosen with a little water if needed, then cool before serving.
Lentil FAQ
When can babies eat lentils?
Babies can have lentils from around 6 months. Cook them until very soft, then mash or puree them. Red lentils break down to a smooth texture on their own, which makes them a great first choice.
Are lentils good for babies?
Very. Lentils are one of the best plant sources of iron and protein, both of which babies need from 6 months. Serve them with a vitamin C food, like a little fruit or tomato, to help the iron absorb.
Do you need to soak lentils for babies?
Red and other split lentils do not need soaking and cook quickly. Whole lentils cook faster after a soak, but the main thing for babies is simply to cook them until they are completely soft.
Can lentils cause gas in babies?
They can, because they are high in fibre, and that is normal. Start with small amounts, cook them well, and your baby will get used to them. A bit of wind is nothing to worry about.
Sources
- Lentil, Wikipedia.
- FoodData Central, U.S. Department of Agriculture.
- Foods and Drinks for 6 to 24 Month Olds, Centers for Disease Control and Prevention.
This article is general information, not medical advice. Every baby is different. Talk to your doctor, health visitor or paediatrician about your own baby, and about starting solids or any allergy concerns.
