Lean Beef and Lentil Lemon Soup
A bright, lemony one-bowl soup that pairs heme iron from lean beef with plant iron from lentils and spinach, delivering well over a third of your daily iron in a single warming portion.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 120glean beef (sirloin or top round), finely diced
- 1tbspextra-virgin olive oil
- 0.5smallyellow onion, diced (about 50g)
- 1clovegarlic, minced
- 1mediumcarrot, diced (about 70g)
- 120gcooked or canned lentils, drained and rinsed (about 1/2 cup)
- 400mllow-sodium beef or vegetable broth (gluten-free)
- 50gfresh spinach, roughly chopped (about 2 large handfuls)
- 1wholelemon (juice of half, ~1.5 tbsp; remaining for wedge)
- 0.5tspground cumin
- 1pinchsalt and black pepper, to taste
- 1tbspfresh parsley, chopped (optional)
Instructions
- 01
Heat the olive oil in a medium pot over medium-high heat. Add the diced beef and brown for 2-3 minutes, stirring, until seared on the outside. Remove to a plate and set aside.
- 02
Lower the heat to medium. Add the onion, garlic, and carrot to the same pot and cook for 4-5 minutes until softened, stirring often.
- 03
Stir in the cumin and cook for 30 seconds until fragrant.
- 04
Pour in the broth and add the lentils and the browned beef along with any juices. Bring to a gentle simmer and cook for 8-10 minutes, until the carrot is tender and the beef is cooked through.
- 05
Stir in the chopped spinach and let it wilt for 1-2 minutes.
- 06
Remove from heat and stir in the fresh lemon juice. Taste and adjust salt and pepper.
- 07
Ladle into a bowl, top with parsley, and serve with an extra lemon wedge on the side.
Nutrition (per serving)
- Calories
- 470kcal
- Protein
- 36g
- Carbs
- 33g
- Fat
- 16g
- Fiber
- 11g
- Selenium
- 24mcg
- Zinc
- 6.6mg
- Iron
- 8.1mg
- B12
- 2.3mcg
- Iodine
- 8mcg
- Sodium
- 480mg
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