How To Serve Legume For Babies

Legumes are one of our favourite pantry staples. They are affordable, long-lasting and packed with nutrition, making them a great food to include when starting solids.

We’re focusing on common varieties like chickpeas, lentils, black beans, cannellini beans and kidney beans. (Soy and peanuts are also legumes but are top allergens and are covered separately.)

Can babies eat legumes?

Yes. Babies can eat legumes from around 6 months once they are ready for solids. They are soft, easy to mash and a great way to boost protein and iron intake.

Are legumes an allergen?

Most legumes (like lentils, chickpeas and beans) are not common allergens and do not need to be introduced in a special way.

Soy and peanuts are exceptions, as they are top allergens.

Lupin is another legume that can trigger reactions in people with peanut allergy and is increasingly used in Australian food products.

Are legumes a choking hazard for babies?

Some legumes can be a choking risk depending on their size and texture.

To reduce risk:

• Mash or flatten larger beans
• Puree when first introducing
• Ensure legumes are soft and well-cooked
• Avoid hard or undercooked beans

Soft lentils are generally safe as they are, while larger beans need modification. Your cannellini, black and kidney beans should be flattened, mashed or pureed when you first introduce them to bub.

How to serve legumes for babies

6–9 months

• Pureed legumes
• Mashed or flattened beans
• Soft lentils served as is
• Mixed into purees or spread onto finger foods

9–12 months

• Soft mashed or lightly flattened beans
• Mixed into meals like curries or pasta
• Served as part of soft mixed dishes

12+ months

• Whole, soft beans
• Mixed into meals or served as a side
• Added to a variety of family dishes

Ensure beans are soft — undercooked beans can still be tough.

Nutritional benefits of legumes for babies

Legumes are rich in protein, fibre, iron, zinc and B vitamins (especially folate). They also contain phytonutrients, which are linked to long-term health benefits. They are an excellent way to support growth and development while adding variety to your baby’s diet.

There's so many reasons why we love legumes.

• Long shelf life, so reduced food waste. 
• Are full of nutrition- including energy, protein (about 6g per 100g), fibre, zinc and iron.
• Contain phytonutrients- which research shows are beneficial for heart health, reducing cancer and chronic disease risk 
• A good source of B-group vitamins (especially folate!)

What about anti-nutrients?

There is a lot of noise out there about "anti-nutrients" in legumes, for example lectins. The word "anti-nutrient" can sounds really scary, but if you are eating a varied and balanced diet you have nothing to worry about.

No, you don't need to be pre-soaking and souring your grains or legumes either!

Anti-nutrients are naturally found in plant and animal foods, and they can block the absorption of other nutrient like calcium, iron and zinc. Plants evolved to have these "anti-nutrients" as a protective mechanism i.e some anti-nutrients can taste bitter and stop the plant from being eaten by an animal, helping it to survive out there in the wild.

Research shows us that you would need to be eating an almost impossibly high amount of these anti-nutrients to have any negative effect, and in fact we are starting to see that there are health benefits to most of them. For example, lectins, an infamous anti-nutrient, are also associated with reduced risk of heart disease, diabetes, and some cancers.

A large amount of anti-nutrients are also removed in the cooking process. Looking at the typical dietary pattern of most people, there is very little risk that anyone is consuming enough legumes to cause nutrient deficiency from anti-nutrients. Overall, the pros of eating legumes much outweigh any of the cons that you may have heard about.

Easy ways to offer legumes

• Add into purees
• Make hummus
• Mix through bolognese or chilli
• Mash and spread on toast
• Add to porridge
• Use in curries or dahl
• Mix into patties or fritters

Frequently asked questions

Are legumes healthy for babies?
Yes, they are nutrient-dense and a great source of plant-based protein and iron.

Do I need to soak legumes to remove antinutrients?
No. If your baby is eating a varied diet, antinutrients are not a concern.

Are canned legumes safe for babies?
Yes, just rinse them well to reduce sodium.

Can babies eat whole beans?
Whole beans are generally suitable from around 12 months, as long as they are soft.

Expert tip

If you’re just starting out, lentils are one of the easiest legumes to introduce — they’re naturally soft and simple to mix into meals.