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Cast-iron skillet of beef, lentils, spinach and red pepper in tomato sauce, a served bowl and half a lemon

Iron Rich Foods for Hair Growth, Cooked Into One Beef and Lentil Skillet

Prep
15 min
Cook
40 min
Total
55 min
Servings
4 servings

Lean beef, green lentils and spinach simmered in a cast-iron pan with tomatoes, red pepper and lemon: about 7.4 mg of iron a bowl, the vitamin C to help the plant iron along, and what the research on iron and hair loss can and cannot promise.

Ingredients

  • 1 tbspolive oil
  • 340 glean ground beef, 12 oz, 93% lean
  • 1 mediumonion, diced
  • 150 gred bell pepper, about 5 oz, diced
  • 2 clovegarlic, minced
  • 1 tspground cumin
  • 1 tsppaprika
  • 150 gdry green lentils, 5.3 oz, rinsed and picked over
  • 400 gcrushed tomatoes, about 14 oz, canned
  • 600 mlwater, about 2 1/2 cups, plus a splash if needed
  • 1/4 tspsalt
  • 140 gbaby spinach, 5 oz
  • 2 tbsplemon juice, fresh
  • 1/8 tspblack pepper
  • 2 tbspchopped fresh parsley

Instructions

  1. Brown the beef. Heat the olive oil in a 10 to 12 inch (25 to 30 cm) cast-iron skillet over medium-high heat. Add the beef, press it into one flat layer and leave it alone for 3 minutes so the underside browns, then break it up and cook until no pink remains, about 3 minutes more. Ground meat is safe at 160°F (71°C).
    Browned crumbles of lean ground beef in a black cast-iron skillet with a wooden spoon
  2. Soften the vegetables. Lower the heat to medium. Add the onion and the red bell pepper and cook for 5 minutes, stirring now and then, until the onion turns translucent. Add the garlic, cumin and paprika and stir for 30 seconds, just until fragrant.
  3. Simmer the lentils. Stir in the lentils, crushed tomatoes, water and salt. Bring to a boil, then cover, lower the heat and simmer for 25 to 30 minutes, stirring every 10 minutes, until the lentils are tender but still hold their shape. If the pan looks dry before they are done, add a splash of water.
    Green lentils, beef and red pepper simmering in tomato sauce in a cast-iron skillet
  4. Wilt the spinach and finish. Take the skillet off the heat. Fold in the spinach a handful at a time; the heat of the stew wilts it in about 2 minutes. Stir in the lemon juice and black pepper, taste, and scatter the parsley on top. Serve in warm bowls.
    Baby spinach folded into the beef and lentil stew in a cast-iron skillet, with half a lemon and parsley

Notes

  • Brown the beef in one undisturbed layer before you break it up. Crumbles that steam turn gray; crumbles that sear give the whole stew its depth.
  • The lemon goes in at the very end, off the heat. It keeps its brightness and lifts the tomatoes.
  • Cool leftovers quickly and refrigerate them in a covered container. Reheat each portion until it is steaming hot, 165°F (74°C).

Nutrition Facts

Per serving (estimated) : Calories: 359 | Total Carbohydrate: 39 g | Protein: 31 g | Total Fat: 10 g | Sodium: 422 mg

Category: Beauty & WellnessAuthor: Alin BCuisine: American