Nutrient-Packed Iron Boost Stew
This Nutrient-Packed Iron Boost Stew originates from a creative kitchen experiment, perfect for busy students or anyone looking to enhance their iron levels. Combining wholesome ingredients like red lentils and kidney beans, this stew not only warms the heart but provides essential nutrients to help combat fatigue and support overall health. The savory blend of vegetables and spices creates a delightful flavor profile, making this dish comforting and satisfying. Enjoy it paired with a slice of crusty bread for a complete meal that's as delicious as it is nutritious.
3
Servings
N/A
Calories
17
Ingredients
Ingredients
olive oil
1 tablespoon (None)
onion
1 small (diced)
garlic cloves
2 (chopped)
paprika
1/2 teaspoon (None)
chicken stock
2 1/2 cups (None)
canned tomatoes
1 (485 ml) (None)
balsamic vinegar
2 tablespoons (None)
sugar
1 teaspoon (None)
tomato paste
2 tablespoons (None)
small potatoes
8 (quartered)
small carrot
1 (sliced)
red lentils
1 cup (None)
canned kidney beans
1 cup (drained and rinsed)
leek
1/2 cup (sliced)
small zucchini
1 (sliced)
broccoli
1/2 cup (chopped)
green beans
1/4 cup (chopped)
Instructions
1
In a large saucepan, heat the olive oil over medium heat.
2
Add the diced onion, chopped garlic, and paprika, sautéing until the onion is translucent and appears lightly browned.
3
Pour in the chicken stock, followed by the canned tomatoes, balsamic vinegar, sugar, tomato paste, quartered potatoes, and sliced carrot. Stir to combine and bring to a gentle simmer.
4
Allow the mixture to simmer for about 20 minutes, or until the potatoes are tender.
5
Stir in the red lentils and drained kidney beans, continuing to simmer for an additional 5 minutes.
6
Next, add the sliced leek, zucchini, chopped broccoli, and green beans into the stew. Mix well and let it simmer for another 10 minutes, until all vegetables are cooked but still vibrant.
7
Serve hot, topped with a sprinkle of grated cheese and a slice of bread on the side for a complete meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main benefit of the Nutrient-Packed Iron Boost Stew?
This stew is specifically designed to enhance iron levels and provide essential nutrients to help combat fatigue and support overall health.
How many servings does this recipe provide?
This recipe is designed to make 3 servings.
What are the primary sources of iron in this stew?
The main iron-rich ingredients in this dish are red lentils and kidney beans.
Is this recipe suitable for vegetarians?
While the tags suggest it is vegetarian, the ingredients list chicken stock. To make it strictly vegetarian or vegan, you should substitute the chicken stock with vegetable stock and omit the cheese topping.
What type of lentils are used in this recipe?
The recipe calls for 1 cup of red lentils, which cook relatively quickly and help thicken the stew.
Do I need to soak the kidney beans before cooking?
No, the recipe calls for canned kidney beans that are drained and rinsed, making them ready to use immediately.
How should the potatoes be prepared?
You should use 8 small potatoes and prepare them by quartering them before adding them to the saucepan.
Why is balsamic vinegar added to the stew?
Balsamic vinegar adds a savory depth and a touch of acidity that balances the flavors of the vegetables and legumes.
Is there sugar in this recipe?
Yes, 1 teaspoon of sugar is included to help balance the acidity of the canned tomatoes and balsamic vinegar.
How long should the stew simmer before adding the lentils?
The initial mixture of stock, tomatoes, and potatoes should simmer for about 20 minutes until the potatoes are tender.
When do I add the green vegetables like zucchini and broccoli?
The leek, zucchini, broccoli, and green beans are added in the final 10 minutes of simmering to ensure they remain vibrant.
What kind of oil is used for sautéing?
The recipe uses 1 tablespoon of olive oil to sauté the aromatics.
What spices are used to flavor the stew?
The stew is flavored with diced onion, chopped garlic, and 1/2 teaspoon of paprika.
Can I serve this stew with anything else?
It is recommended to serve the stew hot with a sprinkle of grated cheese and a slice of crusty bread on the side.
How do I prepare the leek for this recipe?
The recipe calls for 1/2 cup of sliced leek.
What is the total number of ingredients in this stew?
There are 17 different ingredients used in this recipe.
Can I substitute the canned tomatoes?
The recipe specifies one 485 ml can of tomatoes, but you could use a similar volume of fresh chopped tomatoes if you adjust the cooking time.
How much tomato paste is required?
The recipe requires 2 tablespoons of tomato paste for a rich, concentrated tomato flavor.
Is this stew considered an easy recipe?
Yes, it is tagged as an easy recipe, making it perfect for busy students or home cooks.
What size should the carrots be cut into?
The recipe calls for one small carrot that should be sliced.
How long do the lentils and kidney beans need to cook?
Once added, the lentils and kidney beans should simmer for an additional 5 minutes before adding the final vegetables.
Is this recipe gluten-free?
The stew itself is mostly gluten-free, provided the chicken stock is certified gluten-free, but you must omit the side of bread or use a gluten-free alternative.
What should the consistency of the onions be after sautéing?
The onions should be sautéed until they are translucent and appear lightly browned.
Can I use frozen vegetables?
While fresh vegetables are suggested, frozen broccoli or green beans could be used as a convenient substitute.
What is the purpose of the paprika?
Paprika adds a subtle warmth and a smoky or sweet depth to the savory base of the stew.
Is this a good meal-prep dish?
Yes, stews like this often taste even better the next day as the flavors meld together in the refrigerator.
Does the recipe include nutritional information like calories?
The current recipe data does not provide specific calorie or macronutrient counts, but it is described as nutrient-dense and healthy.
How much garlic is in the recipe?
The recipe uses 2 chopped garlic cloves.
What is the texture of the finished stew?
The stew is comforting and satisfying, featuring tender potatoes, soft legumes, and vegetables that are cooked but still vibrant.
Can I add more protein to this dish?
While already rich in plant-based protein from lentils and beans, you could increase the protein by adding more legumes or a lean protein source of your choice.