Black Lentils

Legume

Age Suggestion

6 months

Iron-Rich

Yes

Common Allergen

a photograph of a small pile of raw black lentils

When can babies have black lentils?

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

Black lentils, sometimes called beluga lentils or caviar lentils, are a variety of whole lentil that are small, with a deep black skin. Unlike split lentils such as red or yellow varieties, black lentils retain their outer hull during cooking, which gives them a slightly firmer texture and a more robust, earthy flavor. These lentils are distinct from other black lentils like urad dal or black gram and have been cultivated in the lands around the Mediterranean for thousands of years.

How do you serve black lentils to babies?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.

6 months old +:

Since black lentils won’t break down into a porridge-like consistency like other kinds of lentils, cook them until soft, then mix them into scoopable foods like mashed potato, yogurt, or porridge. You can also serve black lentils in finger foods like large, soft lentil balls or patties, or cooked into soups and stews. Lastly, you can blend or puree cooked black lentils and serve the puree on its own or mixed into other foods.

9 months old +:

Serve well-cooked black lentils, lightly mashed with the back of a fork to help them stick together, for baby to pick up with their developing pincer grasp. While you can offer the whole cooked lentils on their own and unmodified at this age for baby to practice picking up, they are very tiny and baby may not have the skill yet to pick up such small pieces of food. You can also continue to stir soft black lentils into rice, grain dishes, or other scoopable foods for self-feeding or offer as finger foods like lentil balls and patties or egg strips.

12 months old +:

Serve well-cooked black lentils as desired, including in lentil soups, grain bowls, and family-style dal dishes. At this age, lentils can retain slightly more texture than at earlier stages, as long as they are not firm or undercooked. Offer lentils with an age-appropriate utensil for the child to practice with, but keep in mind that lentils are small and rounded and are likely to fall off a fork or spoon. Serving the lentils mixed into scoopable foods or mashed together will help the toddler be more successful with a utensil.

Are black lentils a choking hazard for babies?

No. Black 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 black 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.

Are lentils a common allergen?

No. Lentils are not recognized as a common allergen in the United States. However, allergies to lentils are possible. In Spain, for example, lentil allergy impacts a significant portion of the pediatric population.

Being allergic to other legumes, particularly pea and chickpea (and to a lesser extent, peanut), may increase the risk of allergy to lentils. 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. 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.

Are black lentils healthy for babies?

Yes. Black 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. Their dark skin contains a high concentration of anthocyanins—the same antioxidant pigments found in blueberries—which have been studied for their anti-inflammatory and antioxidant properties.

What is the difference between black lentils and other lentil varieties?

Black lentils (also called beluga or caviar lentils) are whole lentils with their outer hull intact, giving them a deep black color, a slightly firmer texture when cooked, and a more robust, earthy flavor than split lentil varieties. Unlike red or yellow lentils, which are hulled and split and cook down into a soft, porridge-like consistency, black lentils hold their shape after cooking, making them well-suited to salads and grain bowls in addition to soups and stews. All lentil varieties are packed with nutrition and an excellent food to share with baby.

Our Team

Written by

Dr. Sakina Bajowala

MD, FAAAAI

Kim Grenawitzke

OTD, OTR/L, SCFES, IBCLC, CNT

Venus Kalami

MNSP, RD, CSP

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