Spinach Recipes for Babies: Palak Khichdi and More

Winter in Pakistan brings piles of fresh palak to every sabzi stall, which makes it the perfect season to try spinach recipes for babies. Spinach is soft once cooked, mixes easily into rice and daal, and adds colour to a baby's plate. Here are four simple recipes, plus tips on washing and serving.

Before you start: preparing spinach safely

• Wash well. Fresh palak often carries soil. Soak in a large bowl of water, lift the leaves out, change the water and repeat two or three times.
• Remove thick stems for babies under 12 months; they can be stringy.
• Cook until very soft and blend or chop finely for younger babies.
• Serve fresh. Cook spinach dishes on the day, refrigerate leftovers quickly, and reheat once only.
• Introduce one new food at a time, waiting a few days before the next new food.

Spinach contains iron, but the body absorbs plant iron better with vitamin C. Pair it with tomato, a few drops of lemon in the cooked dish for older babies, or fruit after the meal.

Recipe 1: Palak khichdi (from 7–8 months)

1. Wash 2 tablespoons rice and 1 tablespoon moong daal (yellow lentils).
2. Add to a pot with a handful of chopped spinach and 1.5 cups water.
3. Cook on low heat until very soft, about 20–25 minutes, or 3–4 whistles in a pressure cooker.
4. Mash or blend to the texture your baby manages. Add a few drops of ghee.

No salt or sugar for babies under 12 months. For toddlers, add a pinch of cumin (zeera) for flavour.

Recipe 2: Palak daal (from 7–8 months)

1. Cook a quarter cup of masoor or moong daal with a pinch of turmeric until soft.
2. Add a handful of finely chopped spinach and half a chopped tomato in the last 5 minutes.
3. Mash well and serve with soft rice or a small piece of soaked roti.

Recipe 3: Spinach and potato mash (from 6–7 months)

1. Boil one small potato until soft.
2. Steam a few spinach leaves for 3–4 minutes.
3. Blend together with a little breast milk or water and a few drops of ghee until smooth.

Recipe 4: Soft palak paratha for toddlers (12 months+)

1. Blanch a cup of spinach, squeeze out the water and blend to a paste.
2. Knead with whole wheat atta, adding a little water if needed.
3. Roll thin and cook on a tawa with a small amount of ghee. Keep it soft, not crisp.
4. Cut into strips your toddler can hold, and serve with dahi.

Wheat is a common allergen, so make sure your child has already tried roti before this recipe.

How much spinach for a baby?

Spinach is a vegetable, not the whole meal. One to two tablespoons of cooked spinach mixed into a meal is plenty for a baby; toddlers can have a bit more. Offering a range of vegetables over the week is better than large amounts of one. If you use well water or are unsure about nitrates in your area, ask your paediatrician about leafy greens for very young babies.

On days when you have no time to cook, our Wholesome barley savoury porridge can be stirred together with a spoon of mashed palak. It is barley-based, so it contains gluten.

Frequently asked questions

When can babies eat spinach?

Once your baby has started solids at around 6 months and managed a few simpler foods, cooked and puréed spinach can be introduced.

Why does my baby's poo look green after spinach?

Green stools are common after leafy greens and are usually nothing to worry about. See a doctor if you see blood in the stool or your baby seems unwell.

Can I freeze spinach purée?

Yes. Freeze in small portions as soon as it cools, use within a few weeks, and thaw in the fridge.

More ideas: Spinach (Palak) for Babies: When and How to Serve and Iron-Rich Foods for Babies: A Pakistani Kitchen List.

This guide is general information, not medical advice. Please check with your paediatrician before starting new foods, especially if your baby has allergies, reflux or was born early.