Easy Iron-Rich Lentil Soup for Toddlers

I first created this recipe a few years ago, during one of those cold, grey, and endlessly rainy seasons back in England. You know the kind — when all you crave is something warm, comforting, and nourishing. Something filling and delicious, but not too heavy. A meal you reach for when you’re not feeling 100%.

And that’s exactly how this soup came to life.

Back then, it was simply a comforting go-to. But now, a few years later, I appreciate it even more for how incredibly nutrient-dense it is — especially when cooking for a family. My little boy absolutely loves this soup. Whenever I make it and hold him on my arm, he’s always so curious, leaning in and happily tasting little spoonfuls straight from the big wooden spoon I’m stirring with.

And if you’re in that toddler phase — where it’s either LOVE or immediate rejection (you know, the dramatic face followed by food being spat out and never touched again) — then you’ll know exactly what I mean. So when they truly enjoy a meal like this, one that’s packed with so many good nutrients… it feels like such a win.

Why This Recipe Is Great For Toddler Nutrition

Nutrition plays such an important role in early childhood — especially when it comes to iron, fibre, and balanced meals. This recipe naturally supports that with ingredients like lentils, vegetables, and tomatoes.

Each adult serving provides approximately:

• Iron: ~4.2 mg (recommended: ~7 mg/day for toddlers 1–3 years)
• Fibre: ~13 g (recommended: ~10–14 g/day)
• Plant-based protein: ~14 g (recommended: ~13 g/day)
• Healthy carbohydrates

Based on an adult portion. Toddlers typically eat around half of this amount.

This means one portion already covers a large part of your toddler’s daily nutritional needs, especially for iron and protein — two key nutrients for growth and development.

Tip: Add a squeeze of fresh lemon juice before serving — vitamin C helps improve iron absorption, especially from plant-based sources.

Why You’ll Love This Recipe

• Perfect for Baby Led Weaning — soft, easy to eat, and nutrient-dense
• Toddler-friendly — mild, comforting, and easy to scoop
• Nutrient-rich — packed with fibre, iron, and plant-based protein
• Family meal friendly — one dish for everyone
• Perfect for meal prep — make ahead and enjoy all week

Ingredients

Vegetables

Onion, celery, carrot, potato, and spinach create a soft, nourishing base that’s perfect for toddlers and easy to digest.

Lentils

Green lentils provide plant-based protein, fibre, and iron while giving the soup a hearty texture.

Tomatoes

Chopped tomatoes and tomato purée add depth and a gentle acidity to balance the flavours.

Vegetable Broth

Enhances flavour and brings everything together into a comforting soup.

Vegan Butter

Adds richness and helps build the flavour base.

Spices

Cumin, paprika, salt, and pepper add warmth without making the dish too strong for little ones.

Lemon Juice

Added at the end for freshness and improved iron absorption.

What is lentil vegetable soup?

Lentil vegetable soup is a hearty, plant-based one-pot meal made with lentils, vegetables, and simple spices. It’s naturally vegan, nutrient-dense, and perfect for both toddlers and adults.

How To Make Lentil Vegetable Soup

Chop the vegetables

Cut all vegetables into small cubes for even cooking and a toddler-friendly texture.

Cook the base

Melt vegan butter in a large pot and cook onion, celery, and carrot for 2–3 minutes until softened.

Add tomato purée

Stir in tomato purée and let it cook for a minute to deepen the flavour.

Add main ingredients

Add potatoes, chopped tomatoes, lentils, and vegetable broth. Stir to combine.

Simmer

Let everything cook for about 30 minutes until lentils and potatoes are soft.

Add spinach

Stir in spinach during the last 2 minutes of cooking.

Serve

Finish with a squeeze of fresh lemon juice and serve warm.

Variations

• Add sweet potato for extra sweetness
• Blend part of the soup for a smoother texture
• Add peas or extra greens like kale
• Serve with bread or rice for a heartier meal

Tips For Toddlers

1. Make it extra soft — cook slightly longer if needed for younger toddlers.
2. Serve with bread or rice to make it easier to scoop.
3. Let it rest and reheat — the texture is often even better the next day. As the soup sits, the lentils absorb more liquid, making it thicker and easier for babies and toddlers to grab and scoop.
4. Let them explore — mess is part of learning.
5. Don’t skip the lemon at the end — it supports iron absorption.
6. For babies under 12 months, leave out the salt entirely and rely on the natural flavours of the vegetables and herbs.

Storage

Refrigerator

Store in an airtight container in the fridge for up to 5–7 days.

Freezer

For best texture, freeze the soup without spinach. When reheating, stir in fresh spinach and let it wilt for 1–2 minutes before serving.

Serve With

• Bread — perfect for dipping and scooping, great for toddlers learning to self-feed
• Rice — makes the soup thicker and easier to grab
• Soft flatbread or my Spinach Naan — ideal for little hands and adds extra energy
• A squeeze of lemon — adds freshness and helps with iron absorption
• Plant-based yogurt (optional) — can help balance flavours and add extra creaminess

Easy Iron-Rich Lentil Soup for Toddlers (Vegan & BLW-Friendly)

A nourishing, iron-rich lentil vegetable soup packed with plant-based protein, fibre, and vegetables — perfect for toddlers, baby-led weaning, and easy family meals.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Course Main Course, Soup

Cuisine Vegan

Servings 4

Calories 320 kcal

Equipment

• Large pot or Dutch oven
• Cutting board
• Sharp knife
• Wooden spoon

Ingredients

  

1x2x3x

• 1 tbsp butter or plant-based alternative
• ½ onion finely chopped
• 2 celery sticks chopped
• 2 medium carrots chopped
• 2 medium potatoes diced
• 1 tbsp tomato purée
• 1 can chopped tomatoes 400 g
• 1 litre vegetable broth
• 1 cup green lentils
• ½ tsp cumin
• ½ tsp paprika
• Salt & pepper to taste
• 2 handfuls fresh spinach
• Lemon juice to serve

Instructions

 

• Melt butter in a large pot over medium heat. Add onion, celery, and carrot. Cook for 2–3 minutes until slightly softened.
• Stir in tomato purée, then add potatoes, chopped tomatoes, lentils, vegetable broth, and spices.
• Bring to a boil, then reduce heat and simmer for about 30 minutes until lentils and vegetables are soft.
• Stir in spinach during the last 2 minutes of cooking until wilted.
• Finish with a squeeze of lemon juice and serve warm.

Notes

This soup is naturally soft and perfect for baby-led weaning (BLW)
Adjust seasoning for younger children (use minimal salt and skip completely for under 1 year olds)
For a smoother texture, blend part of the soup
For best freezer results, add spinach when reheating rather than before freezing
The soup thickens over time — add a splash of water when reheating

Nutrition

Serving: 350gCalories: 320kcalCarbohydrates: 48gProtein: 14gFat: 8gPotassium: 750mgFiber: 13gCalcium: 90mgIron: 4.2mg

Keyword BLW, comforting soup, iron rich meal, soup, vegan lentil soup

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