8 Healthy Legumes for Babies
Legumes are often associated with unpleasant digestive issues, which leads many adults to avoid them and not give them to their children. However, contrary to this belief, legumes for babies are a very valuable addition to their diet. You just need to follow a few simple rules to easily avoid bothersome symptoms.
It's worth giving them a try: they will reward you with their delicious taste and numerous nutritional benefits. Here is a list of legumes for babies:
Beans
The most popular varieties are: jack beans, pearl beans, white, red, black, mung and tricolor beans. Jack beans deserve special attention, as they are among the rare beans with alkalinizing properties, capable of neutralizing excess acids in the body. However, they can only be given to a child after their second birthday. They are delicious as an addition to soups, salads, vegetable stews, or purees. Before cooking, they need to be soaked for up to 12 hours. After soaking, cooking takes about 1 to 1.5 hours.
Split peas
For children, split peas are ideal. They can be used in soups, salads, but also in baby purees, on toast, or to make homemade sauces. They are rich in protein, provitamin A, vitamin C, B vitamins, as well as iron, potassium, sulfur, and phosphorus. Split peas cook in 40 to 45 minutes. They can be introduced into the diet from 2 years of age.
Peas
Rich in vitamins E, B1, C, provitamin A, as well as phosphorus and potassium, peas have a slightly sweet and crunchy flavor when raw. They are excellent in green puree or cooked, as an accompaniment to salads and soups. They can be given to babies from 9 months.
Green beans
This plant contains a lot of magnesium, iron, zinc, phosphorus, as well as vitamin C, vitamin E, and B vitamins. The most common varieties are green and yellow beans. They can be given to babies from 9 months, as a side dish. Like peas, they can be made into a delicious puree. Be careful not to overcook them: 5 to 10 minutes after boiling is enough, otherwise they will lose color and flavor.
Chickpeas
Chickpeas are a variety of pea with a slightly nutty taste and creamy texture. Their tender core makes them ideal for eating as a paste or puree. It's best to cook them yourself, as canned chickpeas are less nutritious and less flavorful. Simply cover dry chickpeas with water, let them soak for 10 to 12 hours, then cook them over low heat for 1 to 1.5 hours. They are rich in iron, the highest of all baby legumes, and also contain folic acid, B vitamins, calcium, and potassium, while being low in calories. They can be given from 2 years of age.
Lentils
Perfect in soups, salads, or purees, lentils come in green, brown, and coral varieties, each with a different firmness, and thus a suitable cooking method. Coral lentils are the most tender: simply add them to a simmering soup or sauce and they will become tender. Green lentils can be soaked for 30 minutes to reduce cooking time and make them more digestible. Brown lentils, being firmer, hold up well to cooking and are ideal for salads. They can be given to children from 2 years of age.
Broad beans
Broad beans are queens on summer tables. And that's a good thing, because they are full of benefits: magnesium, iron, phosphorus, calcium, carotenes, vitamin C, and B vitamins. The younger they are, the better they taste. Fresh, they should be milky white. Peeled, they are an excellent snack. They can also be enjoyed as a puree. Young broad beans cook in a maximum of 15 minutes. Do not overcook them, otherwise they will lose flavor and nutritional value. When properly cooked, their skin wrinkles and is easily removed.
Soy
Soy contains the highest protein content of all legumes for babies! It is also a good source of iron, calcium, potassium, B and E vitamins. It helps reduce "bad" cholesterol. It can be found in the form of sprouts, tofu, milk, or desserts. Roasted soy has a taste similar to peanut, making it a popular snack for both children and adults. As it is difficult to digest, it must be soaked for at least 8 hours before cooking, then cooked for 2 to 3 hours until tender. It can be introduced after 2 years of age.
What to remember when preparing legumes for baby
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Soak 8 to 12 hours before cooking: after soaking, discard the water, as it contains substances responsible for intestinal discomfort.
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Cook the first 10 minutes uncovered: this accelerates the decomposition of harmful substances.
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Add herbs: cumin, basil, lovage, coriander, sage, thyme, tarragon, marjoram, or garlic. They enhance the taste and provide additional benefits.
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Salt at the end of cooking: otherwise, cooking takes longer and the skin remains tough. Acidic ingredients (tomato, lemon) can also slow down cooking; it's best to add them when the grains are already tender.
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Always cook thoroughly: harmful substances are concentrated in the hulls of undercooked seeds.
Eva Kool
With 15 years of experience as a maternity nurse and a mother of three, I am truly passionate about the world of babies and baby care. At Difrax LOVI, I support professionals and specialized stores as a trainer and advisor, while also assisting the sales & marketing team. My goal is to share my expertise and offer parents reliable and reassuring information for their baby's well-being.