Dal and Lentils for Babies

Buy Dal and Lentil Baby Food: Khichdi Purees and Porridge 

Dal is one of the first Indian foods many babies meet, and it is easy to see why. It is soft when cooked well, mild in taste, and a good source of plant protein, fibre and iron. This collection brings together Rorosaur's dal and lentil baby food: khichdi-style purees and porridge mixes made with moong dal, toor dal and masoor dal, blended with rice, millets, vegetables and ghee. Everything is made for babies from 6 months, with no added sugar and no preservatives.

New to dal? Start with the Rice-O-Lentils puree, a salt-free khichdi puree of rice, tomato, green peas, moong dal and toor dal. For a porridge, try Rice-O-Lentils porridge or Spinachy Grains porridge. Scroll down for a simple guide to moong, toor and urad dal, how to cook them for a baby, and a moong dal khichdi recipe.

Lentils benefits for baby: why dal is a good first-year food

Lentils and dals are the dried split seeds of legumes. For a baby who is just starting solids, they offer a few useful things in one soft, easy-to-mash food:

• Plant protein. Babies grow fast, and dal adds protein to a diet that is otherwise mostly rice, wheat and milk.
• Iron. Dal contains iron, which matters because a baby's own iron stores fall in the second half of the first year. The iron in plants is absorbed less easily than the iron in meat, and eating dal with a vitamin C food such as tomato helps. This is one reason khichdi with tomato is such a sensible combination.
• Fibre. Cooked and mashed well, dal helps keep digestion moving. Too much too soon can cause gas, so start small.
• Folate and other B vitamins, and minerals such as zinc and magnesium, in small amounts.
• Easy to pair. Dal sits well with rice, millets, vegetables and ghee, which is how it is usually eaten in Indian homes.

No single food does everything. Dal works best as one part of a varied plate, alongside grains, vegetables, fruit, dairy and, if your family eats them, eggs and meat. Our first-year feeding guide shows how this fits across the months.

Moong dal for babies: usually the first dal to try

Moong dal (split yellow gram) is the dal most families begin with. It cooks to a very soft, smooth texture quickly and has a mild, slightly sweet taste. Many parents and paediatricians in India treat it as the gentlest dal to start with, which is why moong dal khichdi is such a familiar first meal.

Moong dal benefits for babies are the ones above: protein, iron, fibre and folate in a form that is soft and easy to digest when well cooked.

What to know:

• Wash the dal well and cook it until it falls apart, then mash or blend it.
• Start with the liquid. A spoonful or two of thin dal water (the strained cooking water) is a very gentle first step, then move to thick, mashed dal.
• Use split, skinless moong (yellow) for babies. Whole green moong has a tougher skin and is better kept for later.

You will find moong dal in Rice-O-Lentils puree, Spinachy Grains puree, and in the grain blends of the Rice-O-Lentils and Spinachy Grains porridges.

Toor dal benefits for babies

Toor (arhar) dal is the everyday dal in many Indian kitchens. It has a fuller flavour than moong and a little more bite, so it is usually introduced after moong, once your baby is comfortable with dal. Toor dal benefits for babies are similar to other dals: plant protein, iron, fibre and folate. Cook it very soft, mash it well, and start with a teaspoon or two. Some babies find toor a bit gassier than moong, so go slowly.

Toor dal is part of the Rice-O-Lentils puree, cooked together with moong dal, rice and tomato.

Masoor dal

Red lentils (masoor dal) cook fast and go soft and creamy, which makes them easy to blend for a baby. Millety Pumpkin porridge includes masoor dal in its grain blend, along with moong dal.

Urad dal for babies: go slower

Urad dal (black gram) is thicker and stickier when cooked, and heavier to digest than moong. It is a staple in idli and dosa batter, which are usually fermented and then steamed. As a first dal it is not the usual choice. Most families add it later, in small amounts and well cooked, after moong and toor are going well. If you want to start urad dal in the first year, ask your paediatrician first.

Rorosaur does not currently make an urad dal product. If you are looking for gentler dal options, the moong, toor and masoor blends in this collection are the ones to start with.

How to introduce dal to your baby

1. Wait until your baby is ready for solids, usually around 6 months, with good head control and interest in food.
2. Start with 1 to 2 teaspoons of thin dal water or smooth dal, once a day.
3. Introduce one new food at a time, and wait 2 to 3 days before adding another, so you can spot any reaction.
4. Cook until very soft. Dal should mash easily between your fingers. Blend or strain it for younger babies, then move to a thicker, lumpier mash as they grow.
5. Leave out salt, sugar and honey in the first year. Honey must never be given to a baby under 12 months.
6. Watch for gas or loose stools. Dal is a legume, and some babies need a little time to adjust. Reduce the portion and build up slowly.
7. Know the signs of an allergic reaction, such as hives, swelling of the lips or face, repeated vomiting or breathing difficulty. Legume allergies are uncommon but possible. Seek medical help straight away if you see these.

Every baby is different. For a family history of allergy, reflux, or any feeding difficulty, check with your paediatrician before you start.

Moong dal khichdi for babies: a simple recipe

Moong dal khichdi is the classic first complete meal: rice for energy, dal for protein and iron.

Ingredients (makes 3 to 4 baby portions)

• 2 tablespoons split yellow moong dal
• 2 tablespoons rice
• 1 teaspoon ghee
• A pinch of turmeric
• About 1 and a half cups of water
• A little tomato, grated, or a few cooked carrots or peas (optional, from the second or third time)

Method

1. Wash the dal and rice together until the water runs clear.
2. Cook in a pressure cooker with the water, turmeric and ghee for about 3 to 4 whistles, until everything is completely soft and mushy.
3. Mash or blend with a little warm water until the texture suits your baby's stage: smooth for a beginner, thicker and slightly lumpy as they get older.
4. Let it cool and test the temperature before serving.
5. Leave out salt in the first year. Eat or refrigerate promptly, and do not keep leftovers more than 24 hours in the fridge.

Pair the khichdi with a vitamin C food such as tomato to help your baby absorb the iron.

For busy days there is Rice-O-Lentils puree, a ready-made salt-free khichdi puree: refrigerate after opening and use within 24 hours. Try it before committing to a big pack with the Porridge Travel Pack, which includes Rice-O-Lentils and Spinachy Grains sachets, or the Kichdi and Palak Dal Porridge Combo.

Choosing from the Rorosaur dal and lentil range

See also our healthy baby purees, grain-based purees and healthy baby porridge collections, and how much food your baby needs as they grow.

Delivery

Free shipping on orders above ₹598. Orders are processed within 24 hours and usually arrive in 3 to 5 business days.