The Iron Bowl

Name: The Iron Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: World Cuisine
Ingredients: 1 cup (192 g) red lentils; 2 cups (480 g) water; 1 tsp (4.8 g) chicken bouillon powder; 2 lbs (908 g) frozen chopped spinach, defrosted; 1 tsp (5 g) extra virgin olive oil; 1 tbsp garlic powder; 1 tbsp onion powder; 2 tsp ground cumin; 2 tsp lemon pepper; 1.3 lb (590 g) 93% lean ground beef; 1 tsp (5 g) olive oil; 2 tbsp (30 g) low sodium soy sauce; 1 tbsp (15 g) minced garlic; 2 tsp ground allspice; 1/2 tsp ground cinnamon; 1/2 tsp ground nutmeg; 1/4 tsp ground cloves; 1/4 tsp salt; 2 oz (56 g) pumpkin seeds

4 steps

Prep:10minCook:20min

This bowl of food packs 12.98 mg (93% DV) of iron, as well as being a great source of protein, fiber, and healthy fats. It's also loaded with magnesium, calcium, potassium, zinc, phosphorus, B vitamins, and vitamins E and K, all while tasting delicious and having 56 g of protein per serving

Updated at: Fri, 20 Sep 2024 18:36:12 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories571.3 kcal (29%)

Total Fat19 g (27%)

Carbs48.4 g (19%)

Sugars3.6 g (4%)

Protein57.3 g (115%)

Sodium1139.4 mg (57%)

Fiber13.6 g (49%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

Instructions

Step 1

Lentils: In a medium pot, add your lentils, water, and chicken bouillon. Bring to a boil, reduce heat to medium, and let cook for about 6 minutes. Set aside

red lentils1 cup

water480g

chicken bouillon powder4.8g

Step 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)

frozen chopped spinach908g

extra virgin olive oil5g

garlic powder1 Tbsp

onion powder1 Tbsp

ground cumin2 tsp

Step 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

ground nutmeg½ tsp

minced garlic15g

93% lean ground beef590g

low sodium soy sauce30g

ground allspice2 tsp

ground cinnamon½ tsp

salt¼ tsp

olive oil5g

ground cloves¼ tsp

Step 4

Seeds: Once the lentils, spinach, and beef are finished, assemble into bowl, 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