Mild Red Lentil Spread with Grated Apple

This mild spread combines the valuable nutrients of red lentils with the gentle sweetness of an apple [1]. The pairing of plant-based iron and vitamin C is highly beneficial for active children from the age of three [1]. Prepare this simple recipe together and discover a delicious new snack for your family's daily routine.

Ingredients

• 100 g red lentils (organic quality recommended)
• 1 small apple (e.g., a mild, sweet variety like Gala)
• 1 small mild onion or shallot
• 1 tbsp rapeseed oil (canola oil, rich in omega-3 fatty acids)
• 250 ml water or low-sodium vegetable broth
• 1 pinch of mild curry powder or a little fresh parsley
• 1 splash of lemon juice

Makes about 2 to 3 portions.

Preparation

1. Rinse the red lentils thoroughly in a fine sieve under running water until the water runs clear. Peel the onion and dice it very finely.
2. Heat the oil in a small pot over medium heat. Sauté the diced onion for about two to three minutes until translucent.
3. Add the lentils and the water (or broth) to the pot and bring everything to a boil. Reduce the heat, cover with a lid, and let the mixture simmer gently for about 15 minutes until the lentils are soft and the liquid is absorbed.
4. Meanwhile, wash and peel the apple. Grate it finely and stir the grated apple along with a splash of lemon juice into the hot lentils.
5. Blend the mixture with an immersion blender until you reach a smooth, creamy consistency. If desired, season with a pinch of mild curry powder or finely chopped parsley.
6. Transfer the spread into a clean container and let it cool completely. Always check the temperature before serving the spread to your child.

Variations & Tips

• Feel free to swap the apple for a mild pear or a finely grated carrot. This introduces new flavors to the plate and keeps meals interesting.
• The spread will keep in an airtight container in the fridge for about two to three days. You can also easily freeze it in small portions, such as in an ice cube tray, for up to three months.
• For older children or adults, the spread can be wonderfully enhanced with a pinch of salt, a bit more curry, or a spoonful of cream cheese.
• If your child prefers a chunkier texture, you can skip the blending step and simply mash the soft lentils with a fork.

Allergy & Safety Information

• Always introduce new ingredients one at a time and in small amounts to easily monitor for any potential intolerances.
• If you use vegetable broth, check for potential allergens like celery.
• Please note that honey is strictly forbidden for children under 12 months, as it can contain dangerous bacteria.
• Whole nuts or seeds pose a choking hazard and are only suitable for young children in a finely ground form or as a smooth butter.
• If you have any uncertainties regarding nutrition or introducing new foods, speak with your pediatrician.

Nutrition Information

Red lentils are an excellent source of plant-based protein and provide important iron for a child's growth [1]. Thanks to the vitamin C from the grated apple and lemon juice, the body can absorb this iron particularly well [2]. In addition, the dietary fibers keep little tummies full and support healthy digestion [3].