5 Healthy Lentil Recipes Kids Love - Sarah Remmer, RD (2024)

FAQs

Are lentils healthy for kids? ›

Lentils are a great plant based (non heme) source of iron and so versatile! They make a great addition to your baby (and families) diet and are also high in protein, fibre and a plethora of vitamins and minerals.

Mix into your favourite soups and sauces

Cooked lentils, beans and peas can easily be pureed and stirred into soups, stews and even sauces. They not only add depth and flavour, but also help thicken your soups and stews to make them heartier and more nutrient-rich.

Urad dal or black lentil is one of the most nutritious pulses known to mankind. Low in fat and calories, Urad dal helps to improve digestion.

Mix with cooked quinoa or brown rice and serve as a side dish. Make homemade bean or lentil salad by combining chopped veggies, nuts and sliced kalamata olives. Drizzle with extra virgin olive oil and balsamic vinegar, then season with sea salt and pepper to taste.

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Brown, black or yellow lentils can be included in vegetable salads. Wash and cook any of these lentils and cook them for about 20 25 minutes, till they are done just right. Toss them into a vegetable salad of your choice with the right toppings- say a little honey might do the trick for the kids.

Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

Deficiency symptoms

The first visual sign of nitrogen deficiency in lentil is overall 'paleness' of the plant. This will occur even before a general reduction in plant growth. There may be a 'cupping' of the middle to new leaves.

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Which is healthier chickpea or lentil? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.

Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!

You improve your gut health.

Because lentils are a great source of resistant starches and fiber, they help to improve our gut microbiome, says Dr.

Lentils are a good source of protein, vitamin B, iron, and phosphorus. The lentil comes in many cultivated varieties. In general, the lentil plant varies from 6 to 18 inches (15 to 45 centimeters) in height and has many long, ascending branches.

Lentils can also help reduce blood sugar. In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone (12).

Beans, peas, and lentils are also excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables. Therefore, beans, peas, and lentils are also considered part of the vegetable group.