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!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and minced garlic, and sauté for 3-4 minutes until fragrant and translucent.

Step 3

Add the lean ground beef or turkey to the pot and cook, stirring occasionally, until browned and fully cooked, about 5 minutes.

Step 4

Add the diced carrot and celery, and cook for an additional 3-4 minutes until slightly softened.

Step 5

Stir in the canned diced tomatoes, cooked lentils, and vegetable or beef broth.

Step 6

Mix in the paprika, ground cumin, dried thyme, salt, and black pepper.

Step 7

Bring the stew to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.

Step 8

Add the baby spinach leaves to the pot and cook for 3-4 minutes until wilted.

Step 9

Stir in the lemon juice for a bright, fresh flavor.

Step 10

Taste and adjust seasonings as needed.

Step 11

Serve hot in bowls, garnished with freshly chopped parsley and a side of crusty bread if desired.

Nutrition Facts

Serving size	2332.9 grams (2332.9g)

Amount per serving	% Daily Value*
Calories	2630

Total Fat 99.70g	128%
Saturated Fat 28.80g	144%
Polyunsaturated Fat 6.10g
Cholesterol 208mg	69%
Sodium 5723mg	249%
Total Carbohydrate 307.10g	112%
Dietary Fiber 48.00g	171%
Total Sugars 36.90g
Protein 138.70g	277%

Vitamin D 18IU	88%
Calcium 639mg	49%
Iron 36mg	199%
Potassium 4784mg	102%

*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.

Source of Calories

Fat: 33.5%

Protein: 20.7%

Carbs: 45.8%