Iron
Iron-Boost Lentil & Beef Stew
A hearty stew combining heme iron from lean beef with non-heme iron from lentils and a vitamin-C boost to maximize absorption.
Prep 15 min Cook 40 min Total 55 min 4 servings
Combining animal (heme) and plant (non-heme) iron in one meal — and adding vitamin C from peppers and tomatoes — is a smart way to boost iron intake and absorption, which matters for the many women who run low.
Why it helps
Heme iron from lean beef is well absorbed, and the vitamin C from peppers and tomatoes helps the body take up the non-heme iron in lentils. A practical, iron-forward meal — though diagnosed iron-deficiency anemia still needs a clinician's guidance.
Ingredients
- 250 g lean stewing beef, cubed
- 1 cup dried green or brown lentils, rinsed
- 1 can (400 g) chopped tomatoes
- 2 carrots, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped (for vitamin C)
- 3 cups low-sodium beef or vegetable stock
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp dried thyme
- Salt, pepper, and fresh parsley to serve
Instructions
- 1Heat the oil in a large pot over medium-high. Brown the beef on all sides, then remove.
- 2Lower the heat, add the onion, carrots, and garlic, and soften for 5 minutes. Stir in the paprika and thyme.
- 3Return the beef and add the lentils, tomatoes, and stock. Bring to a boil, then simmer covered for 30 minutes.
- 4Add the bell pepper and cook 5–10 minutes more until the lentils are tender and the beef is soft. Season and finish with parsley.
Nutrition (per serving, approximate)
380
Calories
30 g
Protein
38 g
Carbs
11 g
Fat
12 g
Fiber
350 mg
Sodium
Tips & swaps
- Skip tea or coffee with this meal — they hinder iron absorption. Save them for later.
- For a vegetarian version, double the lentils and add extra beans; keep the vitamin-C vegetables.
- Leftovers taste even better the next day.