Lentils have an amazing nutrition profile. Here’s a collection of 5 easy dietitian-approved lentil recipes that kids (and their parents!) love.
As a Registered Dietitian and busy mom of three, lentils are so easy for me to love. Lentils are a form of “pulse” (the pulse family includes chickpeas, dried beans, lentils, and dried peas). Not only do they boast a stellar nutritional profile (they are loaded full of protein, fibre, iron, vitamins, and minerals), they’re also economical, super easy and versatile, and provide nutritious plant-based protein. They’re also great for adding to healthy snacks and (surprisingly!) desserts and baked goods (see my recipe for flourless lentil chocolate muffins below!).
Lentils are an easy plant-based protein source
When I talk about my favourite foods, lentils is always at the top of my list, not only because I’m a dietitian and care deeply about providing my family with nutritious meals and snacks, but also because I don’t have loads of time to prepare them (single mom of 3 here!). Eating and serving plant-based foods is important to me, and lentils are at the top of my list.
Whether it’s replacing 1/2 of the ground beef with lentils for spaghetti sauce, or making homemade, protein-rich granola bars, lentils provide an excellent source of plant-based protein among several other nutrients. Protein is essential for proper growth and development for kids. Read more about how much protein kids need.
Lentils (and other pulses) have so many health benefits
As health experts we know that consumption of dried beans, peas and lentils can have a positive impact on diet quality and health, including decreasing the chances of developing chronic diseases such as heart disease, diabetes, and cancer. Check out how lentils stack up nutritionally-speaking when compared to these nutritious whole grains:
Lentils vs. Cereal Grains Consumed in a Similar Fashion
| Pulse Type | Protein (g) | Fibre (g) | Folate (mcg) | Iron (mg) | Potassium (mg) | Magnesium (mg) | Zinc (mg) |
| Lentils | 9.0 | 7.9 | 181 | 3.33 | 369 | 36 | 1.27 |
| Barley | 2.3 | 2.5 | 16 | 1.3 | 93 | 22 | 0.82 |
| Corn | 3.1 | 2.8 | 31 | 0.6 | 251 | 29 | 0.62 |
| Whole grain rice | 2.6 | 1.5 | 4 | 0.4 | 43 | 43 | 0.71 |
| Quinoa | 4.4 | 2.8 | 42 | 1.5 | 172 | 64 | 1.09 |
Not only this, but lentils are also locally grown for us Canadians! Canada is the world’s leading producer and exporter of lentils (we export to over 130 countries around the world!). Did you know that Saskatchewan produces 95% of Canada’s lentils?
Lentils are a great finger food for babies and toddlers!
Lentils are a great starter food for babies learning how to eat solid foods. They are rich in essential nutrients that are important for baby’s growth and development such as iron, protein, magnesium and phosphorous. Simply cook and mash or puree lentils and serve with a spoon (or allow baby to self-feed if they are able to), or make my lentil nuggets (with no added salt) and let your babies self-feed! Lentil meatballs are another great finger food. Combine ground chicken, turkey or beef with a can of rinsed lentils. Add an egg or two, herbs of choice, garlic powder, and some oats. Combine, roll into balls and bake at 400 degrees for about 20-25 minutes. Allow to cool and serve to your baby or toddler (or anyone in the family really!).
Want more lentil recipe ideas? Here are my kids and my favourite 5 lentil recipes. We hope you enjoy!
A chocolate muffin that is not only nutritious and snack-worthy, but tastes so good it could be dessert too!? Yes please!
I managed to pack a lot into these little protein bites - lentils, coconut flour, and natural peanut butter provide protein and fibre (among many other essential nutrients), which help to keep tummies full and sustain energy levels. And adding dark chocolate chips, vanilla and maple syrup give them the perfect "cookie dough" flavour.
My kids love these sweet and salty chocolate lentil granola bars. Think of these as your store bought granola bars…but way more delicious and healthy! Plus, five surprising facts about lentils you need to know!
Simple, quick, easy, and oh-so-healthy - these lettuce wraps are sure to become a favourite!
These vegan lentil nuggets are nutritional powerhouses. Using canned lentils, the nuggets come together in just 10 minutes. They’re the perfect, healthy snack for kids at home and at school.
Lentil Recipes for Kids: Chocolate Lentil Protein Muffins & More
A chocolate lentil muffin that is not only nutritious and snack-worthy, but tastes so good it could be dessert too!? Yes please!
Ingredients
- 1 can (14 oz) lentils, drained and rinsed (or one cup of cooked red lentils)
- 3 large eggs
- 1 large over-ripe banana (or two small)
- 1/4 cup honey or maple syrup
- 1/3 cup unsweetened cocoa powder
- 1 tsp baking soda
- 3 tbsp coconut oil, melted
- 1 tsp vanilla extract
- 1/3 cup dark chocolate chips
Instructions
- Preheat oven to 350° F.
- Prepare 12 muffin cups by lining with muffin papers
- Place banana(s), lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract into blender or food processor; cover. Blend until smooth. Add thechocolate chips and stir gently using a wooden spoon.
- Fill muffin cups about 2/3 full
- Bake for 20-25 minutes or until a toothpick comes out clean.
- Cool completely and enjoy!
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As a registered dietitian I love finding creative ways to incorporate locally sourced nourishing ingredients into my baked goods, like…LENTILS! Lentils are packed full of plant-based protein, dietary fibre and vitamins and minerals. They are also budget-friendly, SO versatile and accessible.
Not only have I included Canadian lentils, but I’ve also used other Canadian-grown ingredients like wheat flour, eggs, butter, and oats. Visit Canadian Food Focus (canadianfoodfocus.org) to learn more about nourishing Canadian ingredients, from farm to fork !
Makes 12 large cookies
Ingredients:
• 1/3 cup butter, softened
• ½ cup brown sugar (packed)
1 egg (room temperature)
• ¾ cup cooked red lentils
• 1 tsp vanilla
• 1 cup flour (all-purpose or whole wheat are both fine)
• ½ cup rolled or quick-cooking oats
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 1 tsp cinnamon
• 1/3 cup dark chocolate chips (or chunks)
• Coarse sea salt for sprinkling on top (optional)
Directions:
1. Preheat your oven to 375F and line a baking sheet
2. Cook your red lentils as per the package (or as I’ve described above)
3. In a large mixing bowl, whisk together wet ingredients (butter, brown sugar, egg, lentils, vanilla)
4. To that bowl, add the dry ingredients (flour, oats, baking soda and powder, cinnamon and salt)/ Fold those into the wet ingredients (do not over-mix).
5. Fold in the chocolate chips
6. With a spoon, scoop out about ¼ cups worth of batter (for one cookie) and evenly distribute one dozen onto the cookie sheet. Top with a tiny bit of coarse sea salt if desired.
7. Bake at 375 for about 15 minutes, checking at the 13-minute mark (as some ovens are hotter than others). You want your cookies slightly under-baked. Enjoy!
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Comments
What a fun trip! I was seeing pics on social media and remember thinking, I bet they’re learning so much cool stuff! Thanks for sharing the recap.
I love using lentils my protein source for meatless meals but haven’t tried them in sweet recipes, the flourless muffins look great!
Totally need to make those muffins! Omg!
SO fun! Getting kids to eat lentils=awesome
These all look so delicious! I’m definitely into those chocolate muffins!
Neat ideas! Will have to try!
MMM – love the variety of lentil recipes here. Definitely a lot of kid-friendly recipes.
Great post, looks like you all had a fun time!
The tour sounds like so much fun and love all that you shared about lentils- can’t wait to make one of these recipes soon!
So I made a few substitutions for your muffins, cause I didn’t want to give baby cocoa yet. I used whole wheat flour instead of cocoa (but I think coconut flour would work better, and keep it wheat free), and used pumpkin seeds instead of chocolate chips… I also halved the maple syrup. They were still fabulous, only one of the three kindergarteners I fed them too didn’t like them (she does have a super sweet tooth). Oh and baby has devoured them!
Love this! Thanks for sharing 🙂