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.

• Soak black lentils before cooking. Unlike split lentils, black lentils benefit significantly from soaking, ideally for 4–8 hours or overnight. Soaking reduces cooking time, improves digestibility, and helps achieve a soft texture. Discard the soaking water and rinse before cooking.

• Save time with an Instant Pot or pressure cooker. Black lentils take 25–35 minutes to cook fully on the stovetop, but only about 10–15 minutes in a pressure cooker or Instant Pot. 

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

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

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.

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. 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.^[8]

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.