Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Protein and Fibre.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
Half beef, half lentils for a big hit of well-absorbed and plant iron with plenty of protein.
Dinner · Serves 4 · Ready in 35 min · Rich in Iron, Protein, Fibre
Ingredients
- 250g lean beef mince
- 1 cup cooked brown lentils
- 1 onion, diced
- 2 cloves garlic, crushed
- 400g can crushed tomatoes
- 1 tbsp tomato paste
- 1 tbsp olive oil
- 1 tsp dried oregano
Method
- Brown the mince in the oil, then set aside.
- Soften the onion and garlic, then stir in the tomato paste and oregano.
- Return the mince, add the lentils, tomatoes and a splash of water. Simmer 20 minutes.
- Serve over pasta or vegetable noodles.
Tip: Stretching mince with lentils lifts the iron and fibre while keeping the cost down. Serve over gluten-free pasta or zucchini noodles.
Roughly per serve
- Iron: 6 mg
- Choline: 80 mg
- Protein: 28 g
- Folate: 90 µg
- Fibre: 7 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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