Roman-Style Beef Spezzatino with Brown Lentils, Rosemary and Wilted Cavolo Nero
A Roman-style beef and lentil spezzatino simmered with rosemary, sage, and tomato, finished with garlicky wilted cavolo nero. Stacks heme and non-heme iron in a rustic Italian frame.
- Prep
- 12 min
- Cook
- 30 min
- Total
- 42 min
- Servings
- 1
Ingredients
- 4oz (115g raw, ~85g cooked)lean beef chuck, in 3/4-inch chunks
- 1/2cup (100g cooked)brown lentils
- 1/2cup (120g)crushed tomato
- 1cup (240ml)low-sodium beef or vegetable broth
- 1 1/2cups (90g)cavolo nero (Tuscan kale), ribs removed, chopped
- 1tbsp (14g)extra-virgin olive oil
- 1/2small (40g)yellow onion, finely diced
- 1small (50g)carrot, in small dice
- 1rib (50g)celery, in small dice
- 4cloves (12g)garlic, smashed
- 1/2tspfresh rosemary, chopped
- 4leavesfresh sage, torn
- 1bay leafbay leaf
- 1/4cup (60ml)dry red wine
- 1tbsp loose (3g)fresh parsley, chopped
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Pat beef dry, season with salt and pepper. Heat 2 tsp olive oil in a small heavy pot over medium-high heat. Sear beef 4 minutes total, turning, until browned. Transfer to a plate.
- 02
Lower heat to medium. Add onion, carrot, celery, and a pinch of salt. Cook 5 minutes until softened. Add 2 cloves garlic, rosemary, and sage; cook 60 seconds.
- 03
Pour in red wine; let it bubble 1 minute. Return beef to the pot with crushed tomato, broth, bay leaf, and lentils. Bring to a simmer, cover, lower heat, and cook 22 minutes — beef should be fork-tender and the broth slightly thickened. Discard bay leaf.
- 04
While the spezzatino simmers, heat remaining olive oil in a small skillet over medium heat with remaining garlic. Add cavolo nero; toss 3 minutes until just wilted. Season lightly.
- 05
Spoon spezzatino into a wide bowl, tuck cavolo nero alongside, finish with parsley.
Nutrition (per serving)
- Calories
- 605kcal
- Protein
- 36g
- Carbs
- 50g
- Fat
- 22g
- Fiber
- 12g
- Selenium
- 26mcg
- Zinc
- 6mg
- Iron
- 8.4mg
- B12
- 2.4mcg
- Iodine
- 9mcg
- Sodium
- 720mg