Iron Rich Student Stew
Perfect for busy college days or weeknight dinners, this Iron Rich Student Stew is a hearty, nutrient-packed comfort food that’s as easy to make as it is satisfying. Bursting with protein from lean ground beef or turkey and iron-rich lentils, this one-pot recipe is complemented by the natural sweetness of carrots, earthy celery, and the subtle bitterness of baby spinach. Simmered in a flavorful broth infused with paprika, cumin, and thyme, and brightened with a splash of lemon juice, this stew delivers a robust, balanced taste in every bite. With just 10 minutes of prep time and a simmer time of 35 minutes, this budget-friendly dish is ideal for meal prep, making four generous servings perfect for students or anyone with a busy lifestyle. Serve warm with a garnish of fresh parsley and a hunk of crusty bread to soak up every delicious drop!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 250 grams lean ground beef or turkey
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 400 grams canned diced tomatoes
- 300 grams cooked lentils (canned or freshly cooked)
- 500 ml low-sodium vegetable or beef broth
- 100 grams baby spinach leaves
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1 loaf crusty bread (optional, for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and minced garlic, and sauté for 3-4 minutes until fragrant and translucent.
Add the lean ground beef or turkey to the pot and cook, stirring occasionally, until browned and fully cooked, about 5 minutes.
Add the diced carrot and celery, and cook for an additional 3-4 minutes until slightly softened.
Stir in the canned diced tomatoes, cooked lentils, and vegetable or beef broth.
Mix in the paprika, ground cumin, dried thyme, salt, and black pepper.
Bring the stew to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
Add the baby spinach leaves to the pot and cook for 3-4 minutes until wilted.
Stir in the lemon juice for a bright, fresh flavor.
Taste and adjust seasonings as needed.
Serve hot in bowls, garnished with freshly chopped parsley and a side of crusty bread if desired.
Nutrition Facts
Calories |
657 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 52 mg | 17% | |
| Sodium | 1309 mg | 57% | |
| Total Carbohydrate | 77.6 g | 28% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 9.1 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 158 mg | 12% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1194 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
