The Iron Bowl

GF DF NF SF Sep 21, 2024

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If you read through my post I Run on Iron, you'll know that ground beef, spinach, red 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.

LENTILS
- 1 cup (192 g) Red split lentils
- 2 cup (480 g) Water
- 1 tsp (4 g) Chicken bouillon powder

SPINACH
- 2 lb (907 g) Frozen spinach, thawed
- 1 tsp (5 g) Extra virgin olive oil
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 2 tsp (6 g) Cumin, ground
- 2 tsp (8 g) Lemon pepper

BEEF
- 1.3 lb (590 g) Ground beef, 93/7
- 1 tsp (5 g) Extra virgin olive oil
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Minced garlic
- 2 tsp (4 g) Allspice, ground
- 1/2 tsp (1.5 g) Cinnamon
- 1/2 tsp (1 g) Nutmeg, ground
- 1/4 tsp (0.5 g) Cloves, ground
- 1/4 tsp (1.5 g) Salt

PUMPKIN SEEDS
- 2 oz (57 g) Pumpkin seeds

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 powder, onion powder, 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 powder, allspice, cinnamon, nutmeg, cloves, and salt

4. 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

https://www.poormanprotein.com/recipes/iron-bowl

Servings: 4
Calories: 597
Protein: 57 g
Fat: 23 g
Net Carbs: 34 g
Fiber: 14 g

Description

If you read through my post I Run on Iron, you'll know that ground beef, spinach, red 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.

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Time

Prep Time:

10 minutes

Cook Time:

20 minutes

Total Time:

30 minutes

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