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Baby Friendly Dahl

The perfect recipe to introduce dahl to your baby, packed with iron and gut loving goodness it is also perfect for the whole family. 

Nourish Little Lives


Lentils are amazing! They are the perfect little food to introduce to babies and can be introduced as a first food from when your baby is ready to start solids at around 6 months of age. Gram for gram lentils contain more iron than beef (almost double) and are an excellent way to meet your babies increased iron requirements (especially if vegetarian or vegan). They also contain protein and other vitamins and minerals that help with iron absorption.

Ideally to meet the RDI for iron, iron rich foods from a wide range of animal and non-animal sources should be included as first foods. Lentils are also high in fibre and are a great source of prebiotics which are helpful in nourishing your babies gut microbes.  

The coconut milk in this recipe gives an extra boost of fat which is essential for babies


1 x cup of red split lentils rinsed to remove any debris and discoulored lentils 

3 x cups of water 

1 x clove of garlic or  replace with garlic oil 

1 x zucchini grated 

1 x teaspoon of cumin 

1 x teaspoon of tumeric

1 x teaspoon of garam masala 

1 x tablespoon of tomato paste (low salt) 

1/2 cup of coconut milk 

1 cup of water 


Rinse the lentils under cold water and remove any that are discoloured.

Add the lentils to the 3 cups of water and bring to the boil and cook for approx 10 minutes until they are soft. Drain off the water and set the lentils aside. 

In a pan gently fry the minced garlic and  in 1 tablespoon of extra virgin olive oil (do not let the garlic colour or brown). Add in the tumeric, garam masala and cumin and continue to cook until the spices are fragrant. 

Add in the cooked lentils, grated zucchini, tomato paste, coconut milk and water. 

Simmer on low for about 15 minutes until it thickens up. 

This can be served on its own or with some mash potato, rice or couscous depending on your babies stage of solids and development.  

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