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Lentils for Babies: When and How to Introduce Them

Cheap, iron-rich, and soft when cooked down. Lentils are a plant-protein workhorse that mash into just about anything.

When to introduce: Around 6 months
Common allergen?: No (not one of the big 9)
Texture: Soft, cooked down
Key nutrients: Iron, plant protein, fiber, folate

When can babies eat lentils?

Cooked lentils are a brilliant early food from around 6 months: soft, iron-rich, and endlessly mixable. Red lentils cook down softest and fastest, which makes them a great starting point.

How to prepare lentils, by age

6 monthsCook soft and purée or mash (red lentils go smoothest), or fold into vegetable purées.

9 monthsSoft whole cooked lentils mixed into foods.

12 months+In mild dals, soups, and family meals (low salt).

Is lentils safe? Choking & prep

Cook lentils until very soft. Introduce them gradually, as legumes can be a bit gassy at first, and skip added salt.

Nutrition

Lentils provide iron, plant protein, fiber, and folate. Pair them with vitamin C foods to help absorb the iron.

Goes well with

Rice · Sweet potato · Carrot · Spinach

Storage & freezing

Cooked lentils keep 3 to 4 days in the fridge and freeze well in portions.

Frequently asked questions

When can babies eat lentils?

Around 6 months, cooked until soft. Red lentils cook down smoothest for early purées.

Are lentils good for baby iron?

Yes, they are a top plant-based source of iron. Serve them with vitamin C foods to boost absorption.

Do lentils cause gas in babies?

They can at first, like other legumes. Start with small amounts and build up gradually.

Sources

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How we write these: from widely published pediatric guidance (AAP, NIAID 2017 guidelines, the LEAP study), with sources cited on every page. Pending review by a pediatric professional.

This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.

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