Yellow Lentils

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

"Yellow lentils" is a broad term that encompasses several different split legumes that share a similar golden-yellow color. Two of the most common are moong dal (or mung dal), which are split and hulled mung beans, and toor dal (split pigeon peas). Though botanically distinct, both cook down to a similar soft, porridge-like consistency and are used interchangeably in many recipes. Yellow lentils have been cultivated and eaten across South Asia, the lands around the Mediterranean, and Africa for thousands of years, and dal—a spiced lentil dish—remains one of the most widely eaten foods in the world.

• Rinse and soak before cooking. Rinsing yellow lentils well under cold water removes excess starch and any debris. Soaking them for 30 minutes to an hour before cooking speeds up cooking time and may improve digestibility by reducing some of the oligosaccharides that can cause gas.

• Pair with vitamin C to boost iron absorption. Squeeze a little lemon juice into dal, add tomatoes to the tarka, or serve alongside a vitamin C-rich vegetable such as bell pepper or broccoli to help baby's body absorb the plant-based iron in lentils more efficiently.

• Freeze dal in portions for future meals. Cooked dal freezes very well and can be thawed and reheated quickly on the stovetop with a splash of water to restore its consistency.

No. Well-cooked lentils present a low 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 lentils in an age-appropriate way. 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. Yellow 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.

Moong dal and toor dal are both yellow split legumes with a mild, earthy flavor, but they come from different plants and have subtly different flavors and textures. Moong dal is made from split and hulled mung beans and has a very mild, slightly sweet flavor. Toor dal, also known as arhar dal or split pigeon peas, has a flavor that is a bit earthier and nuttier with a creamier texture when cooked.

Babies can have khichdi (also known as khichri or kitchari) as soon as they are developmentally ready for solid food. Khichdi is a traditional South Asian dish and common first food for babies made by cooking rice and lentils together—most commonly moong dal—with water or broth and warm spices such as cumin, turmeric, and ginger. To serve khichdi to baby, make sure that the lentils are cooked until very soft, then mash them a bit with the rice to help the food stick together, which makes it easier for young babies to scoop and manage in the mouth.

Yes. Dal can be offered to babies regularly as part of a varied diet. Dal is an affordable, nutrient-dense food that provides iron, protein, and fiber in a form that is easy for babies to eat and digest. Rotating between different types of dal and varying the preparations keeps meals interesting and ensures a broad range of nutrients.

Yes. Red lentils (masoor dal) are very similar in nutritional profile to yellow lentils and can be introduced at the same age. They cook quickly, break down easily into a smooth, soft consistency, and have a mild, slightly earthy flavor. Red lentils and yellow lentils can generally be used interchangeably in recipes.