Chunky Lentil Spinach Stew (Baby Dal)
A textured lentil and spinach stew, gently spiced with turmeric, perfect for introducing new flavors and textures to your little one's palate.
Ingredients
- 1/4 cup red lentils, rinsed
- 1 cup water
- 1/2 cup fresh spinach, chopped (or 2 tbsp frozen chopped spinach)
- 1/8 tsp ground turmeric (optional)
- 1/2 tsp butter or oil
- (Optional) Tiny pinch of cumin seeds or onion, finely chopped
Instructions
Prepare the lentils: Rinse the red lentils thoroughly under cold water until the water runs clear. This helps remove any debris.
Heat fat: In a small saucepan, melt the butter or heat the oil over medium-low heat.
(Optional) Sauté aromatics: If using, add the cumin seeds or finely chopped onion to the saucepan and sauté for 1-2 minutes, until fragrant but not browned. Adult supervision required.
Add lentils and water: Add the rinsed red lentils and water to the saucepan. Stir to combine.
Bring to a boil: Bring the mixture to a boil over medium heat. Watch carefully as it can boil over.
Simmer: Reduce the heat to low, cover the saucepan, and simmer for about 10 minutes, or until the lentils are very soft and starting to break down.
Add spinach: Stir in the chopped spinach (fresh or frozen).
Continue simmering: Continue to simmer for another 5 minutes, or until the spinach is wilted and completely soft. If the stew becomes too thick, add a little more water to reach a desired stew-like consistency.
Season (optional): Stir in the ground turmeric (if using) for a subtle flavor and golden color.
Mash for texture: Using the back of a spoon or a fork, gently mash some of the lentils against the side of the pot to create a slightly thicker, textured stew. Avoid fully puréeing.
Cool slightly: Remove the saucepan from the heat and let the stew cool slightly before serving.
Check temperature: Always test the temperature of the stew before feeding it to your baby to ensure it is not too hot.
Serve: Spoon a small amount of the lentil spinach stew into a bowl and offer it to your baby. You can mix with rice cereal or mashed vegetable if desired.
Store leftovers: Store any leftover stew in an airtight container in the refrigerator for up to 24 hours.
Safety Notes
- Adult supervision required for all steps.
- Ensure lentils are thoroughly cooked to avoid digestive upset.
- Check temperature before serving to prevent burns.
- Introduce new foods one at a time to monitor for any allergic reactions. Lentils are legumes and may cause a reaction in babies with peanut allergies.
Nutrition (per serving)
Calories: 80 kcal per serving
Protein: 5g
Carbs: 10g
Fat: 2g