Soft Yellow Lentil Dal
A gentle yellow moong dal simmered soft with carrot and mild turmeric and cumin. Iron-rich and creamy, it is an easy early protein for little ones.
Ingredients
Contains optional added salt for older eaters. Skip it for babies under 12 months.
- 65 g split yellow moong dal, rinsed until water runs clear2.29 oz split yellow moong dal, rinsed until water runs clear
- 480 ml water2.03 cup water
- 2.5 ml olive oil0.51 tsp olive oil
- 0.65 ml ground turmeric0.13 tsp ground turmeric
- 0.65 ml ground cumin0.13 tsp ground cumin
- 30 ml carrot, finely grated2.03 tbsp carrot, finely grated
- salt (to taste), for over-1s and adults only
Steps
- Rinse the yellow moong dal in a sieve under cool water until the water runs clear, then drain well.
- Warm the olive oil in a small saucepan over low heat, then stir in the turmeric and cumin for about 30 seconds until fragrant.
- Add the dal, grated carrot, and water, then bring to a boil over medium-high heat.
- Reduce to the lowest heat and simmer for 25 to 28 minutes until the lentils are very soft and thick, adding a splash of water if needed.
- Mash lightly with the back of a spoon, leaving a soft lentil texture rather than blending smooth.
- Cool to just warm and serve thick on a pre-loaded spoon. For over-1s and adults, add a pinch of salt to taste.
Nutrition
- Calories
- 130
- Protein
- 7g
- Fat
- 2.5g
- Carbs
- 19g
- Iron
- 1.9mg
- Calcium
- 20mg
Tips by age
Cook the lentils very soft and mash to a thick, spoonable texture. Pre-load a spoon and hand it to your baby. No added salt at this stage.
Choking safety: Lentils and carrot must be fully soft with no firm pieces.
Leave the dal a little thicker with a soft mashed texture so baby can scoop and practice spoon use. Keep it unsalted.
Choking safety: Ensure all pieces are soft and well cooked, with no firm carrot bits.
Serve as written, soft and thick, alongside soft rice or a strip of soft bread for dipping. You can add a tiny pinch of salt at the end if you like.
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