The Iron Bowl

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Description
If you read through my post I Run on Iron, you'll know that ground beef, spinach, lentils, and pumpkin seeds are all very high sources of iron. This bowl of food packs 13 mg (72 % DV) of iron, as well as being a great source of protein, fiber, and healthy fats. It's also loaded with the minerals calcium, magnesium, manganese, phosphorus, potassium, selenium, and zinc, as well as vitamin A, vitamin B6, vitamin B12, folate, vitamin E, and vitamin K. Not only is it a micronutrient powerhouse, but is also tastes delicious, has 56 g of protein, and only costs $3 per serving. The flavor profile is very similar to my Lebanese Riced Cauliflower Casserole, but with red lentils and pumpkin seeds in place of cauliflower rice and pine nuts.
Time
Prep Time:
10 minutes

Cook Time:
20 minutes

Total Time:
30 minutes
Cost
Total Cost:

Cost per Serving:
$3.09
Ingredients
Serving(s)
Lentils
Spinach
  • 2 lb Frozen spinach, thawed
  • 1 tsp Extra virgin olive oil
  • 1 tbsp Garlic powder
  • 1 tbsp Onion powder
  • 2 tsp Cumin, ground
  • 2 tsp Lemon pepper
Beef
  • 1.3 lb Ground beef, 93/7
  • 1 tsp Extra virgin olive oil
  • 2 tbsp Soy sauce, low sodium, gluten free
  • 2 tbsp Minced garlic
  • 2 tsp Allspice, ground
  • 1/2 tsp Cinnamon
  • 1/2 tsp Nutmeg, ground
  • 1/4 tsp Cloves, ground
  • 1/4 tsp Salt
Pumpkin Seeds
Instructions
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  1. Lentils - In a medium pot, add your lentils, water, and chicken bouillon powder. Bring to a boil, reduce heat to medium, and let cook for about 6 minutes. See my Easy Red Lentils for a full breakdown on cooking lentils
  2. Spinach - Heat a 12" nonstick pan over medium heat with olive oil. Add your spinach and spices (garlic, onion, cumin, and lemon pepper), and cook (covered) until the water has cooked off and the spinach just begins to stick to the pan (about 10 minutes)
  3. Meat - Heat a 10" cast iron pan over medium heat with olive oil. Add your beef, and brown the meat. When no longer pink, season with soy sauce, garlic, allspice, cinnamon, nutmeg, cloves, and salt
    1. Seeds - Once the lentils, spinach, and beef are finished, assemble into bowls, and use one of your pans to toast the pumpkin seeds on medium heat for about 5 minutes, or until browned and fragrant. Top each bowl with the seeds, and enjoy
    Nutrition Facts
    ------------------------------------------
    Calories: 597
    ------------------------------------------
    Total Fat: 22.5g (29 %)
    Saturated Fat: 6.3g (31 %)
    Polyunsaturated Fat: 4.5g
    Monounsaturated Fat: 8.7g
    Cholesterol: 93mg (31 %)
    Sodium: 1230mg (53 %)
    Total Carbohydrate: 47.9g (17 %)
    Fiber: 14.2g (51 %)
    Net Carbs: 33.7g
    Total Sugar: 2.2g
    Protein: 56.7g (113 %)
    ------------------------------------------
    Vitamin B12: 3.3mcg (138 %)
    Vitamin D: 0.15mcg (1 %)
    ------------------------------------------
    Calcium: 380mg (29 %)
    Iron: 13.13mg (73 %)
    Magnesium: 327mg (78 %)
    Potassium: 1816mg (39 %)
    ------------------------------------------
    Glycemic Index
    :
    30.5

    Glycemic Load
    :
    15.0



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