Main meals20 min active · 60 min total · 7 ingredients
Oven trout with potatoes and fennel
For your family tableTender oven fish, potatoes and gently cooked fennel.
The ingredients provideProtein · Omega-3: EPA & DHA · Carbohydrates
Let’s cook →
Family kitchen · Main meals
Beluga lentils and carrots with rice
Dark lentils, tender carrots and rice in a gentle everyday meal. Serve them together or in separate little piles. Ready-cooked lentils keep the preparation manageable.
- Hands-on time
- 20 min
- Total time
- 35 min
- Base recipe
- 4 servings
Protein · Fibre · Beta-carotene
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 5Here’s how.
An easier way today.
Use fully cooked beluga lentils from a jar, tin or chilled pack, following the packet instructions.
What you can prepare ahead
Cut the onion and carrots the evening before if helpful, then cover and refrigerate separately. Cook the rice fresh if possible.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
When there is room for it today
Helping is welcome. Watching is too.
Your child can rinse the cooked lentils and pick parsley leaves. Adults handle the hot pan and knife.
For your family table
Adapt for younger eaters.
A base recipe for four family portions. Start with a small amount and offer more when wanted. Cook carrots until soft, crush lentils if needed and adjust pieces to chewing and swallowing abilities.
The nutrients in these ingredients.
- Protein
- Here from: beluga lentils
A building block children need for growth and for making body tissues.
Learn about Protein → - Fibre
- Here from: lentils and carrots
Parts of plant foods that help keep digestion working normally.
Learn about Fibre → - Beta-carotene
- Here from: carrots
The body can turn it into vitamin A, which is important for vision, among other things.
Learn about Beta-carotene & vitamin A →
Lentils provide plant protein and fibre. Carrots add beta-carotene, and rice provides carbohydrates. This describes the ingredients, not an individually met nutritional requirement.
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it work for you.
Cooked brown or green lentils also work. Red lentils become softer and change the texture. Do not add dried lentils directly: fully cook them following the packet, then weigh out 480 g. Allow that extra cooking time.
Taking it slowly today?
Offer the rice, carrots and lentils separately. A small serving of lentils is enough for getting acquainted; tasting is optional.
Keeping it safely
Transfer untouched leftovers promptly to shallow containers and refrigerate at 5°C or below. Use within 24 hours and reheat to at least 70°C for 2 minutes throughout. Do not leave rice lukewarm for a long time.
For younger eaters
A base recipe for four family portions. Start with a small amount and offer more when wanted. Cook carrots until soft, crush lentils if needed and adjust pieces to chewing and swallowing abilities.
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Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
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