Sardinian Beef and Lentil Lunch with Wilted Chard and Pumpkin-Seed Gremolata
A rustic Sardinian-style lunch built on lean grass-fed beef and brown lentils, finished with wilted chard and a bright pumpkin-seed gremolata. Beef and lentils stack heme and non-heme iron in one bowl.
- Prep
- 8 min
- Cook
- 15 min
- Total
- 23 min
- Servings
- 1
Ingredients
- 3oz (85g cooked, ~115g raw)lean grass-fed beef, ground 90/10
- 1/2cup (100g cooked)brown lentils
- 1cup (60g)Swiss chard, ribs removed, chopped
- 1tbsp (14g)extra-virgin olive oil
- 2cloves (6g)garlic, minced
- 1tbsp (8g)pumpkin seeds, lightly toasted
- 1tbsp loose (3g)fresh parsley, finely chopped
- 1/2(~12g juice)lemon, juiced
- 1tsplemon zest
- 1/4tspsea salt
- 1/8tspblack pepper
- 1/4tspdried oregano
Instructions
- 01
Heat 1 tsp olive oil in a small skillet over medium-high heat. Add beef in a thin layer; season with salt, pepper, and oregano. Sear 3 minutes without stirring, then break up and cook 2 more minutes until browned through.
- 02
Push beef to one side. Add half the garlic and the lentils to warm through, 1 minute. Remove pan from heat.
- 03
In a separate small skillet, heat 1 tsp oil. Add remaining garlic and chard; toss 90 seconds until just wilted.
- 04
Make the gremolata: chop pumpkin seeds coarsely on a board with parsley and lemon zest until everything is finely mixed.
- 05
Plate beef and lentils, top with wilted chard, finish with the gremolata, the remaining olive oil, and lemon juice.
Nutrition (per serving)
- Calories
- 498kcal
- Protein
- 32g
- Carbs
- 38g
- Fat
- 22g
- Fiber
- 9g
- Selenium
- 24mcg
- Zinc
- 6.2mg
- Iron
- 7.4mg
- B12
- 2mcg
- Iodine
- 8mcg
- Sodium
- 540mg