Red Lentil and Carrot Stew
By the GreenSpoon Kids kitchen
A hearty plant-based meal packed with protein and iron. Red lentils cook down to a naturally creamy texture perfect for developing eaters.
Red lentil and carrot stew is a hearty, plant-based meal that babies tend to love, because red lentils cook down into a naturally creamy, almost velvety texture with no blending needed. Simmered soft with sweet carrot and a little onion, it makes a warm, filling bowl for an 8 to 10 month old. It is a true batch-cook recipe too, making several servings from one pot, which is a gift on a busy week.
Ingredients(6)
- 1/3 cup dried red lentils
- 1 medium carrot, peeled and finely diced
- 1/4 small onion, finely minced
- 1 teaspoon olive oil
- 1 cup water
- 1/4 teaspoon ground cumin (optional)
Instructions(10 steps)
- 1
Rinse the red lentils thoroughly under cold water until water runs clear.
- 2
Peel and finely dice the carrot. Finely mince the onion.
- 3
Heat olive oil in a small saucepan over medium-low heat.
- 4
Cook the onion for 3-4 minutes until soft and translucent (not browned).
- 5
Add diced carrot and cook for 2 minutes, stirring.
- 6
Add rinsed lentils, water, and cumin if using.
- 7
Bring to a boil, then reduce to a gentle simmer.
- 8
Cook uncovered for 20-25 minutes, stirring occasionally, until lentils are completely broken down and carrots are very soft.
- 9
Mash with a fork to desired consistency - leave some soft lumps for texture.
- 10
Add more water if too thick. Cool to lukewarm before serving.
Nutritional Highlights
- -Red lentils are rich in iron and plant-based protein
- -High in folate for cell growth
- -Fiber supports healthy digestion
- -Cumin aids digestibility and adds gentle flavor
Age Appropriateness
Excellent for 8-10 month olds. Red lentils naturally break down into a soft, mashable texture. A great plant-based iron source.
Introduction Tip
Pair with vitamin C rich foods (like a small amount of tomato or citrus) to boost iron absorption from the lentils.
Why this works
Red lentils are one of the easiest plant proteins to cook for a baby because they break down completely into a soft, creamy mash on their own, so there are no firm bits to manage. Cooked with naturally sweet carrot and gently softened onion, the flavor is mild and savory, a nice savory counterpoint to all the sweet fruit purees. Mashing it to leave a few soft lumps suits an 8 to 10 month old who is practicing texture, and it makes a genuinely filling, satisfying meal. It also freezes well, so one pot covers several dinners.
Variations and swaps
- Swap the carrot for sweet potato, butternut squash, or pumpkin.
- Stir in a little coconut milk or a spoonful of yogurt for extra creaminess.
- Add a pinch of mild spice like cumin as your baby gets used to flavors.
- Thin it with extra water or milk for a younger baby, or leave it chunkier for an older one.
- Serve it as a dip alongside soft toast fingers for a baby-led version.
Make ahead and storage
This stew keeps covered in the fridge for up to 3 days and freezes beautifully in small portions for up to 1 month, which makes it ideal for batch cooking. Reheat until piping hot all the way through, stir, and cool to lukewarm before serving. It thickens as it sits, so loosen it with a splash of water or milk when reheating.
What to serve with it
Serve it lukewarm, mashed to a chunkiness your baby can manage, on its own or alongside some soft steamed vegetable sticks. Spoon-feed some and let an older baby scoop with a chunky spoon or dip toast fingers into it. Sit your baby upright and stay close while they eat.
Common questions
Can babies eat lentils?
Yes. Cooked until very soft, red lentils are a gentle, easy first food and a good plant protein. Introduce them as you would any new food, watching over the first few servings, and make sure they are cooked down completely soft with no firm bits.
Will lentils upset my baby's tummy?
Lentils are generally easy to digest, especially red lentils, which break down fully when cooked. As with any new high-fiber food, introduce a small amount at first and build up gradually, which gives your baby's system time to adjust comfortably.
Do I need to add salt?
No. Babies under 12 months should not have added salt, and this stew relies on the natural sweetness of carrot and onion for flavor. If you are sharing it with the family, set the baby's portion aside before seasoning the rest.
Can I batch cook and freeze this?
Yes, it is perfect for it. Make a big pot, cool it, and freeze it in small portions for up to a month. Reheat each portion until piping hot all the way through, then cool to a safe temperature before serving.
Parent guide
Read our toddler feeding guides
