Lentils for babies can be introduced as soon as they begin to eat solids. It is nutritious food rich in iron and other essential nutrients and proteins. There are different varieties of lentils in various sizes and colors, and all of them are low in fat. Pulses are unavoidable in a baby’s diet. However, you may introduce them gradually in lower quantities to avoid bad effects such as excess gas formation. Read on to know the benefits of lentils for infants and learn about some delicious lentil recipes for your little ones.
Benefits Of Lentils For Babies
Lentils form part of sustainable diets. Although sometimes called ‘the poor man’s meat’, Lentils are an important source of protein, especially essential amino acids like isoleucine and lysine (1). They are a good source of fiber and vitamins as well and low fat, cholesterol, and sodium, all of which are essential for the growth and development of a baby (2). But you need to give them in moderation. Here’s how lentils can be beneficial for your baby: Note: Lentils have RFOs (Raffinose family Oligosaccharides), which may lead to bloating and flatulence (11). Hence intake of lentils should be in moderation for babies. Below is the nutritional composition of cooked lentils. Source: USDA (12)
When To Introduce Lentils To A Baby?
Generally, pediatricians recommend adding lentils to your baby’s diet between eight and ten months of age to avoid flatulence caused by the food. For infants aged seven to 12 months, the recommended dietary allowance for iron, according to the Institute Of Medicine, is 11mg/day (3). Note: While feeding lentils for the first few times, add some vegetables to avoid any digestion issues. Allergies associated with lentils are very rare. However, talk to your doctor before introducing any new food to your baby.
What Types Of Lentils Are Good For Babies?
Lentils come in different sizes, shapes, and colors. Commonly used are red lentils (masoor dal), orange lentils, and yellow lentils. Some of them cook faster while a few take longer to soften. Red lentils are smoother and can cook faster than others. They are suitable for purees and soups for your baby. The lower fiber content in them may not cause gas. Brown lentils, too, are good for baby food recipes. Older babies enjoy well-cooked green lentils or lentils as finger foods, once they are ready for it. Other lentil varieties include black lentils and white lentils. Cooked lentils, particularly mushed varieties, can be frozen. Cook brown or green lentils partially if you want to freeze them. Dried lentils can be stored for a year in a cool place. Avoid canned lentils for babies as they have preservatives and are likely to give the baby gas. However, in terms of nutritional level, they are similar to dried varieties, as long as there is no extra salt or sugar added.
How To Select And Cook Lentils For Babies?
You may choose packed or loose lentils. Spread them out and check out for stones or debris. After a thorough check, rinse lentils under running water in a strainer. You do not have to soak lentils before cooking. However, some people find it easy to cook if lentils are soaked for an hour. Do not discard the water used for soaking lentils as the same will contain water-soluble vitamins unless you are doing it to avoid flatulence caused by lentils (4).
Directions to cook lentils:
Add three cups of water and one cup of lentils to a pan and bring it to a boil. Get the flame down and cover it with a lid. Cook for 20 to 30 minutes. If you want firmer lentils, cook for lesser time.
Note: Green lentils take around 30 minutes, and red lentils take about 20 minutes to cook. Brown lentils are the slowest to cook. Feed cooked lentils in the puree form to your baby. Add boiled vegetables to the puree to avoid digestion issues. You may also add fresh ginger and cumin to the puree to deal with digestion. Note: Do not add sugar or salt, as it may affect the nutritional value. Fermented or sprouted lentils too can be included in your baby’s diet as both these processes are known to increase the nutritional value of the food, and they also make digestibility of food easy (5).
Recipes To Prepare Lentils For Babies
Here are a few interesting and easy lentil recipes for babies:
1. Lentils Puree With Vegetables
Preparation time: 40 minutes You will need:
1tbsp oil 1/4 cup onion, bell pepper, tomato, green peas, sweet potatoes (chopped) 1/4 cup lentils (cooked) 1 cup water or vegetable broth
How to:
2. Lentils With Carrots And Brown Rice (Dal Rice)
Preparation time: 50 minutes You will need:
Water as needed 1/4 cup lentils or moong dal 1/2 cup brown rice 1/4 cup carrots (finely chopped)
How to:
3. Lentil Patties (Cakes)
Preparation time: 60 minutes You will need:
1 cup brown lentils 1/4 cup milk 2 1/2 cup water 1-ounce dry onion soup mix 1 cup barley and wheat nugget cereal 1/2tsp poultry (seasoning) 1/2 cups walnuts (chopped) 2 eggs (beaten) 2tbsp vegetable oil 1 cup dry breadcrumbs
How to:
4. Pureed Lentil Soup With Apricots
Preparation time: 60 minutes You will need:
1tbsp olive oil 1 cup red lentils 1 carrot (peeled, cut) 1 onion (diced) 1 tsp ground cumin 1/2 cup dried apricots (chopped) 3 1/4 cup water
How to:
5. Curried Lentils
Preparation time: 30 minutes You will need:
1/2 cup carrots, onion, celery (chopped) 2 cloves garlic 1 cup lentils Tofu
How to:
6. Lentil And Sweet Potato Soup
Preparation time: 30 minutes You will need:
1tbsp pigeon peas (toor dal, arhar dal) or lentils ¼ sweet potato (peeled, chopped) a pinch of dry roasted cumin 2 cups of water
How to:
