Iron-Rich Red Lentil Pasta with Edamame Pesto

I never thought a pesto could make me feel like a nutrition scientist and a mum at the same time.

But here we are.

When I started thinking more seriously about iron for Samuel, I quickly realised that it’s not just about how much iron is in a meal — it’s about how much your toddler actually absorbs. And that’s where vitamin C comes in.

Lemon. Basil. Edamame. Spinach. Red lentil pasta. All in one bowl, all working together.

The first time I made this, I was genuinely surprised by how creamy and satisfying it is without any cheese at all. The edamame does something magical in the blender — it turns thick, silky, and almost buttery. Samuel demolished it.

And it took me 15 minutes. On a Tuesday evening. With a toddler hanging off my leg.

If that’s not a win, I don’t know what is.

Why This Recipe Is Great For Toddler Nutrition

Toddler nutrition is all about iron, fibre, and balanced plant-based meals — and this dish was built specifically around iron absorption. Plant-based (non-heme) iron is harder for the body to absorb than the iron in meat, but vitamin C can boost that absorption by up to 3x. Every ingredient in this bowl is pulling its weight.

• Iron-packed — red lentil pasta has roughly 3–4x more iron than regular pasta
• Vitamin C powerhouse — lemon and basil dramatically boost iron absorption
• Plant-based protein — edamame and lentil pasta keep little ones full
• Healthy fats — olive oil supports absorption of fat-soluble nutrients
• Extra iron layers — edamame and baby spinach add even more plant-based iron
• Nutritional yeast — adds B vitamins, a nutty depth of flavour, and a savoury finish
• Omega-3 from hemp seeds — supports toddler brain and eye development with plant-based ALA

Tip: Skip the vegan parmesan on this dish. Calcium competes with iron for absorption — save the parm for a different meal and let this one do its iron magic undisturbed.

Why You’ll Love This Recipe

• Ready in 15 minutes — weeknight lifesaver
• No cheese needed — naturally creamy from edamame
• Iron-absorption powerhouse — vitamin C and iron in every bite
• Toddler-friendly — soft pasta, mild flavour, easy to eat
• Perfect for BLW — pasta shapes are ideal for little fingers
• Make-ahead pesto — keeps in the fridge or freezer
• Incredibly versatile — use the pesto on pasta, toast, in salads and more

Ingredients

Red Lentil Pasta

The star of this dish. Red lentil pasta packs roughly 3–4x more iron than regular wheat pasta, plus a solid hit of plant-based protein and fibre — all in a shape your toddler can easily pick up.

Edamame

Frozen edamame is the secret weapon here. Blended, it creates the most naturally creamy, thick pesto without any dairy. It also adds another layer of plant-based iron and protein.

Fresh Basil & Baby Spinach

Both are mild in flavour and full of vitamin C and iron. Together they make the pesto brilliantly green and nutritious.

Lemon

The nutritional hero of this dish. Vitamin C from lemon can boost non-heme iron absorption by up to 3x — so that squeeze of juice is doing serious heavy lifting behind the scenes.

Nutritional Yeast

Adds a wonderful nutty, cheesy depth of flavour without any dairy, plus a boost of B vitamins. A small amount goes a long way in making this pesto taste rich and satisfying.

Olive Oil

Adds richness, helps the pesto come together smoothly, and supports absorption of fat-soluble nutrients.

Pine Nuts or Cashews

Adds creaminess and a subtle nuttiness. Cashews give a slightly more neutral, buttery flavour — both work beautifully. For a nut-free version, swap for sunflower seeds.

Hemp Seeds

The omega-3 hero. Just 2 tablespoons of hulled hemp seeds add roughly 1.6 g of plant-based ALA omega-3 across the recipe (about 0.4 g per portion) — meaningful for toddler brain and eye development. They disappear into the pesto’s creamy texture with no grit, so picky eaters won’t notice them at all.

Pasta Cooking Water

Don’t skip this — it’s liquid gold. The starchy water loosens the pesto to a silky, scoopable consistency that coats every piece of pasta perfectly.

What is red lentil pasta?

Red lentil pasta is made entirely from red lentil flour — no wheat, no additives. It looks and cooks just like regular pasta but brings significantly more iron, protein and fibre to the plate. It’s also naturally gluten-free, making it a brilliant everyday swap for toddler meals.

How To Make Iron-Rich Red Lentil Pasta with Edamame Pesto

Cook the pasta

Bring a pot of water to the boil and cook 240 g red lentil pasta according to package instructions, adding 1–2 minutes extra so it’s soft enough for little ones. Before draining, scoop out 8 tablespoons of pasta cooking water — this is liquid gold for the pesto.

Defrost the edamame

While the pasta cooks, pour boiling water over 240 g frozen shelled edamame in a bowl and leave for 3 minutes, then drain. This takes 30 seconds and is faster than boiling them separately.

Blend the pesto

Add the edamame, basil, baby spinach, lemon juice and zest, garlic (if using), olive oil, pine nuts or cashews, 4 tablespoons of nutritional yeast and 2 tablespoons of hemp seeds to a blender or food processor. Blend until smooth and creamy. Add pasta cooking water a splash at a time to loosen to a silky, scoopable consistency — you want it coating the pasta well, not sitting in a clump.

Taste and adjust

Taste the pesto. Add a tiny pinch of salt if you like (optional, for toddlers 1 year+). Add a little more lemon juice for brightness or a splash more pasta water for a looser texture. The pesto should be bright green, creamy and quite zingy — the lemon is doing the nutritional heavy lifting here.

Combine and serve

Toss the drained pasta generously with the pesto until every piece is coated. Serve warm. Hold off on the vegan parmesan for this meal — save it for a calcium-focused day to avoid competing with the iron absorption.

Variations

• Add a handful of peas for extra sweetness and colour
• Swap pine nuts for sunflower seeds for a nut-free version
• Use courgette noodles alongside the pasta for extra veg

Ways To Use This Pesto

This pesto is incredibly versatile — don’t limit it to pasta.

• On toast — spread generously on a toasted slice of sourdough for a quick, nourishing snack or light lunch
• In a summer tomato salad — toss with ripe tomatoes, a drizzle of olive oil and fresh basil for a vibrant side dish
• As a dip — serve alongside soft pita, veggie sticks or crackers
• On scrambled tofu — dollop on top for an iron-packed breakfast
• Stirred into soup — a spoonful adds incredible depth and nutrition to a simple vegetable broth

Tips For Toddlers

1. Choose the right pasta shape. Fusilli or penne are ideal — they hold the pesto in their ridges and are easy for little hands to pick up and self-feed.
2. Cook the pasta a little longer. Add 1–2 minutes to the cooking time so the pasta is soft enough to mash easily between your fingers — the gold standard for toddler-safe texture.
3. Skip the vegan parmesan. Calcium competes with iron for absorption — save the parm for a different meal and let this dish do its iron magic undisturbed.
4. Pair with a vitamin C side. A few cherry tomato halves or bell pepper sticks alongside reinforce the iron-absorption boost.
5. Let them explore. Expect mess — pesto is green, it will end up everywhere. That’s part of the fun, and all ingredients are completely safe for them to explore.
6. For babies under 12 months, leave out any added salt entirely.

Storage

Refrigerator

Store leftover pesto in an airtight container for up to 3 days. Press cling film onto the surface to stop it browning.

Freezer

Freeze pesto in an ice cube tray for up to 2 months. Pop out 2–3 cubes per toddler portion and defrost in the fridge or gently in a pan.

Serve With

• Toasted sourdough — spread the pesto on a warm slice for a quick iron-rich snack
• A fresh summer tomato salad — the vitamin C reinforces iron absorption
• Soft steamed broccoli or courgette on the side
• Avocado slices for extra healthy fats
• Soft tofu or my Vegan Lentil & Walnut Ćevapčići on the side for extra protein

Iron-Rich Red Lentil Pasta with Edamame & Lemon Pesto

A vibrant, creamy iron-packed pesto designed to maximize iron absorption from red lentil pasta through vitamin C. Ready in 15 minutes, toddler and BLW approved — and made without dairy.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Course Main Course

Cuisine Italian Inspired

Servings 4

Calories 559 kcal

Equipment

• Medium pot
• Blender or food processor
• Microplane or zester
• Measuring spoons

Ingredients

  

1x2x3x

• 240 g red lentil pasta fusilli or penne work best
• 8 tbsp pasta cooking water reserved
• For the Edamame Lemon Pesto:
• 240 g frozen shelled edamame defrosted with hot water, 3 min
• 2 large handfuls fresh basil ~40 g
• 2 small handfuls baby spinach ~30 g
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 1 2 small garlic cloves
• 6 tbsp extra virgin olive oil
• 4 tbsp pine nuts or cashews
• 2 tbsp hemp seeds hulled / hemp hearts
• 4 tbsp nutritional yeast
• Tiny pinch of salt optional, only for over-1s

Instructions

 

• Bring a pot of water to a boil and cook the red lentil pasta according to package instructions, plus 1–2 extra minutes for a softer toddler texture. Before draining, scoop out 4 tablespoons of cooking water — this is liquid gold for the pesto.
• While the pasta cooks, place the frozen shelled edamame in a bowl, cover with boiling water, and let sit for 3 minutes, then drain.
• Add the edamame, basil, baby spinach, lemon juice and zest, garlic (if using), olive oil, pine nuts or cashews, and nutritional yeast to a blender or food processor. Blend until creamy. Add the reserved pasta water one tablespoon at a time until you reach a silky, coatable consistency.
• Add a tiny pinch of salt if desired (over 1 only). Add more lemon juice for brightness or more pasta water to loosen.
• Drain the pasta and toss generously with the pesto until every piece is coated. Serve warm. Don't add vegan parmesan to this dish — save it for a calcium-focused day so it doesn't compete with iron absorption.

Notes

Iron absorption tip: The lemon is doing serious nutritional work — vitamin C can boost non-heme iron absorption by up to 3×. Don't skip it.
Storage (pesto): Keeps 3 days in the fridge with cling film pressed to the surface, or freeze in ice cube trays for up to 2 months. Use 2–3 cubes per child portion.
Nut-free swap: Replace pine nuts with sunflower seeds.
Omega-3 boost: Use hemp seeds instead of pine nuts (use slightly less, flavour is stronger).
Pasta texture for BLW: Cook 1–2 minutes longer than package directions so pasta squishes easily between fingers.

Nutrition

Serving: 265gCalories: 559kcalCarbohydrates: 43gProtein: 27.2gFat: 31.7gFiber: 10.5gSugar: 4gVitamin C: 16mgCalcium: 100mgIron: 8.05mg

Keyword easy blw recipe, edamame pesto, Iron rich pasta, toddler pasta

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