Half beef, half lentils for a big hit of well-absorbed and plant iron with plenty of protein.
Serves 4 · Ready in 35 min · Rich in Iron, Protein
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
- Protein: 28 g
- Folate: 90 µg
- Choline: 80 mg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on iron? Try the Iron Intake Calculator.
- Short on protein? Try the Protein Needs Calculator.