Dals & legumesLow choking riskFrom 6 months

Brown/green lentils (cooked)

Good for:

Immunity
Gut
Growth

How to serve

Around 6 months

Blend into a smooth purée.

9 months

Lightly mashed; mixed into rice or pasta.

12 months+

Soups, stews, lentil patties.

Recipes with brown/green lentils (cooked)

What it's good for

Per typical serving at 7–8 months (~60 g).

Immunity
- Zinc is needed for the immune system to work properly, and for growth. 25% of daily need. MedlinePlus: Zinc in diet ↗
Gut
- Fiber helps digestion and prevents constipation. MedlinePlus: Dietary Fiber ↗No daily need is set before 12 months; counted from 3.8 g, 20% of the 1–3 year need.
Growth
- Protein helps the body repair cells and make new ones, and is important for growth. 49% of daily need. MedlinePlus: Protein in diet ↗

A nutrient counts when one serving gives at least 20% of the daily need (NASEM) — the bar FDA sets for “excellent source” labels. No single food does the job alone; a varied diet does.

Per 100 g

Values are for the cooked weight.

Energy	116 kcal
Protein	9.0 g
Fat	0.38 g
Carbohydrate	20 g
Fiber	7.9 g
Sugars (naturally occurring)	1.8 g
Iron	3.3 mg
Zinc	1.3 mg
Calcium	19 mg
Vitamin A (RAE)	0 µg
Vitamin C	1.5 mg
Vitamin D	0 µg
Folate	181 µg
Vitamin B12	0 µg
DHA (omega-3)	0 g
Sodium	2.0 mg
Potassium	369 mg
Magnesium	36 mg

Source: USDA FoodData Central #172421 — “Lentils, mature seeds, cooked, boiled, without salt”.