Red Rice and Lentils

Red Rice and Lentils for Kids: A One-Pot Vegetarian Dish for 9 months & up

This powerful, one-pot, vegetarian dish is so easy to make, delicious and something that the whole family can enjoy together. It comes together in under 30 minutes and you can top it off with your favorite toppings. We enjoy some mashed avocado and sour cream, it is so yummy! I love the fact that it's a budget friendly, wholesome, balanced meal that is easy on the tummy and easy to digest. This meal is rich in protein, fiber, iron and essential vitamins and minerals, making it an excellent choice for growing children. Whether served as a mash for babies, a soft textured meal for toddlers, or a hearty side dish for older kids, red rice and lentils provide sustained energy and nourishment for little ones. Red rice and lentils are a great way to introduce kids to healthy eating habits from an early age!

Why Red Rice and Lentils Are Great for Kids:

Nutrient-Dense – Packed with iron, protein, fiber, and B vitamins to support growth and development.
Gentle on Digestion – The fiber in both red rice and lentils helps support healthy digestion and prevent constipation. The dish is easy on the tummy and easy to digest.
Slow-Releasing Energy – Red rice is a complex carbohydrate, keeping kids full and energetic for longer.
Soft and Easy to Eat – Both ingredients cook into a soft, easy-to-chew texture, making them perfect for baby-led weaning or early toddler meals.
Naturally Allergy-Friendly – A great meal option for kids with gluten intolerance or allergies. The dish is a vegetarian meal for kids and is made with no eggs, no dairy, no nuts and gluten-free.

How to Serve Red Rice and Lentils by Age:

• For Babies (9 Months) – Blend or mash until smooth for spoon-feeding. Mash some avocado with it or yogurt.
• For Babies (9-12 Months) – Serve as soft, slightly mashed rice with a thicker consistency.
• For Toddlers (12+ Months) – Offer as-is, allowing them to self-feed with a spoon. Add sour cream and avocado on the side.

What you need:

Deep medium size pan

Ingredients & Substitutions:

White rice- You can use any white rice in this recipe. I chose to use long-grain white rice, but it can easily be swapped with jasmine, short-grain or basmati. Red Lentils- Red lentils in my opinion are the softest and cook the fastest, you can swap for yellow lentils as well. Onion & Garlic- Do not replace these, this is what gives the dish lots of flavor. Tomato Paste- I don't recommend replacing the tomato paste. Water- Can be substituted with broth of choice. Olive oil- Can be substituted with another neutral oil, like avocado oil. If you enjoyed this recipe, here are a few more kid-friendly vegetarian dishes you can explore: Mexican Quinoa Bowl Rice Cooker- Yellow Rice & Veggies  Butternut Squash Red Lentil Soup Easy Vegetable Curry