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Toor dal for Babies: When and How to Serve It

Toor dal are split pigeon peas, the base of everyday Indian dal. Cooked very soft, they are an easy plant protein from around 6 months. Cooked soft into a smooth dal, this is a classic early food across South Asia.

When to introduce
Around 6 months
Common allergen?
No (not a top-9 allergen)
Texture
Cooked very soft and mashed or flattened
Key nutrients
Plant protein, iron, fiber, folate

When can babies eat toor dal?

Toor dal are split pigeon peas, the base of everyday Indian dal. Cooked very soft, they are an easy plant protein from around 6 months. Cooked soft into a smooth dal, this is a classic early food across South Asia.

How to prepare toor dal for baby-led weaning (BLW) and purées, by age

6 monthsCook toor dal until very soft, then mash them smooth or blend into a puree with a little of their cooking water.
9 monthsOffer mashed toor dal, or whole beans flattened between your fingers.
12 months+Serve soft whole toor dal, still flattened or lightly mashed.

Is toor dal safe? Choking & prep

A whole firm bean is a choking risk for a young baby, so mash toor dal, flatten each between your fingers, or blend them into a puree or dip. Cook them until very soft. If using canned beans, choose low-salt and rinse them well. A little extra gas as your baby adjusts is completely normal.

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Nutrition

Toor dal provides plant protein, iron, fiber, folate, part of a varied diet for your growing baby.

Goes well with

Rice · Cumin · Spinach

Storage & freezing

Refrigerate cooked toor dal in a sealed container for up to 3 days, or freeze in portions for up to 3 months.

More proteins to explore

🐟
TroutAround 9 months
🐟
TunaAround 6 months
🦃
TurkeyAround 6 months
🫘
Urad dalAround 6 months
🥩
VealAround 6 months
🍖
VenisonAround 6 months

Related reading

Frequently asked questions

When can babies eat toor dal?

From around 6 months, cooked very soft and mashed, flattened, or blended smooth.

Are toor dal a common allergen?

No, they are not one of the top-9 allergens. Introduce them on their own the first time as you would any new food.

Are toor dal a choking risk?

Whole firm beans can be, so mash or flatten them for young babies. Cooked soft and squished, they are easy to eat.

Will toor dal make my baby gassy?

A little extra gas is normal as your baby adjusts to fiber-rich beans, and it usually settles with regular exposure.

Sources

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Last updated July 2026. How we write these: grounded in widely published pediatric guidance (the AAP, WHO, the NIAID 2017 allergen guidelines, and the LEAP study), and pending independent review by a pediatric professional. See our editorial and medical policy for how we research, source, and update these.

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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