Creamy Indian Dahl

Dahl is a wonderful dish to include in your recipe collection. It is easy to throw together, suitable for everyone in the family, freezes well and nutritionally it is packed full of lots of good stuff.

This Dahl is made with split red lentils (they cook very quickly!), which are filled with plant-based protein, a great source of fibre and iron. Often you hear a lot about the need to include iron rich foods in your little one’s diet when they start solids but zinc is another essential nutrient we need to be including where we can. Lentils again have you covered, as they are packed with zinc too.

Lovely and soft, lentils are also an easy ingredient to include in amongst bubs first foods. Split red lentils are a great pantry staple to always have on hand and can easily be added to soups, stews or curries to thicken them right up (great for little people who have not yet mastered the spoon!). As well as thickening, they also add in a nutty flavour and a nutrition boost.

Quick Recipe Snapshot

Prep time: 15 minutes
Cook time: About 1 hour
Serves: 6 (family + freezer portions)
Freezer friendly: Yes
Texture: Soft, thick, mashable

Age & Texture Guidance

Suitable from 6 months. The soft, thick texture is ideal for little ones still mastering the spoon.
6–9 months: serve as a thick mash, loaded onto a spoon or scooped with soft veggie or bread strips.
9–12 months: offer a little chunkier as bub develops their pincer grasp.
12 months+: serve as part of a family meal with rice or flatbread.

Allergens Present

Coconut (coconut milk). Common serving suggestions add gluten (flatbread) and dairy (yoghurt) — these are optional.

Allergen Substitutions

Replace the coconut milk with extra stock or another suitable milk. For serving, use a gluten-free bread and a dairy-free yoghurt if needed.

Why We Love This Recipe

• Plant-based protein, iron, fibre and zinc from the lentils
• Cooks down lovely and soft for first foods
• Suitable for the whole family
• Freezes well for easy future meals