Green Lentils

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

Green lentils are whole lentils harvested before they fully mature and dry, which gives them their characteristic green color, mild peppery flavor, and slightly firmer texture compared to red or yellow split lentil varieties. They are eaten across the globe and appear in a wide variety of traditional dishes, from the lentil soups of Turkey and Lebanon, to mejadra (or mujaddara) of the Levant (lentils and rice cooked with caramelized onion), to the hearty lentil stews of France and Italy, and more. Note that these standard green lentils differ from Puy lentils, a distinct variety of smaller, speckled French green lentil.

• Use a pressure cooker or Instant Pot to save time. Green lentils take 20–30 minutes to cook fully soft on the stovetop, but only around 10 minutes in a pressure cooker or Instant Pot. 

• Pair with vitamin C to boost iron absorption. Add tomatoes to the cooking liquid, finish the dish with a squeeze of lemon, or serve alongside a vitamin C-rich vegetable to help baby's body absorb the plant-based iron in green lentils more efficiently.

• Babies can have big flavors too! There is no need to serve bland, unseasoned lentils to baby. Herbs and spices like garlic, onion, cumin, turmeric, and ginger are safe from 6 months and add flavor as well as nutritional benefits.

• Freeze cooked green lentils in portions for convenient future meals. Cooked green lentils freeze well and can be thawed and stirred into soups, grain dishes, or soft foods for an easy, iron-rich addition to any meal.

No. Green lentils present a low choking risk when safely prepared for a child's age and developmental ability, though, in theory, an individual could choke on any food. To reduce the risk, prepare and serve green lentils in an age-appropriate way as described in How to Serve. As always, create a safe eating environment and stay within reach of baby during meals.

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No. Lentils are not recognized as a common allergen in the United States. However, allergies to lentils are possible.^{[1] [2]} In Spain, for example, lentil allergy impacts a significant portion of the pediatric population.^{[3] [4]}

Being allergic to other legumes, particularly pea and chickpea (and to a lesser extent, peanut), may increase the risk of allergy to lentils.^{[5] [6]} 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.^[7] Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking the lentils completely can help to minimize the reaction.

Yes. Green lentils are rich in complex carbohydrates, fiber, and plant-based protein. They also provide iron, zinc, folate, potassium, magnesium, and B vitamins, nutrients that support growth, neurodevelopment, and immune function.

Yes. Canned green lentils are a convenient alternative to dried cooked lentils and are already soft enough for babies in most cases. If you serve canned green lentils regularly, opt for a low-sodium version or rinse thoroughly to reduce sodium levels. Check the label for added ingredients, which may include common allergens.

Yes, babies can have mejadra modified for their age and ability as soon as they are ready for solids. Mejadra (also called mujaddara, among other names) is a traditional dish across Southwest Asia made from green or brown lentils and rice (or sometimes bulgur wheat) cooked together and topped with deeply caramelized onions. Wheat is a common allergen, so if the recipe uses bulgur, make sure that wheat has been safely introduced first. For babies 6 months and up, chop the onions and mash the lentils, then mix the ingredients together thoroughly so that the meal becomes more scoopable. It’s fine to share mejadra seasoned with whatever spices the family enjoys.