Iron-Boosting Beef and Green Lentil Stew (Postpartum-Friendly Recipe)
Nourish your body and replenish your iron stores with this hearty, one-pot stew made with beef, green lentils, and spinach. Perfect for postpartum recovery or anyone needing an iron boost.
Why this recipe is ideal for postpartum recovery
Iron deficiency is common after birth and rebuilding your blood is a big part of postpartum recovery.
This stew combines:
Heme iron from beef — the most absorbable form of iron
Non-heme iron from green lentils and spinach
Vitamin C from tomatoes and lemon juice to enhance iron absorption
It’s comforting, simple to make and full of flavour and nourishment.
Ingredients
Makes around 5-6 serves.
500g beef chuck, cut in pieces (or minced beef)
1 cup dried green lentils, rinsed
1 onion, chopped
2 cloves garlic, minced
2 carrots, diced
2 cups baby spinach (added at the end)
1 can (400g) crushed tomatoes
1 tbsp tomato paste
1 tsp smoked paprika
1 tsp ground cumin
1/2 tsp ground turmeric
1 tbsp olive oil
3–4 cups beef broth or water
Salt and pepper to taste
Juice of ½ lemon (for serving)
Instructions
Sauté the onion and garlic in olive oil over medium heat until soft.
Add the beef and cook until browned.
Stir in tomato paste, spices, carrots, green lentils, and crushed tomatoes.
Add broth or water, bring to a boil, then reduce heat to low.
Cover and simmer for 30–40 minutes, or until lentils are tender.
Stir in the spinach and let it wilt.
Season with salt and pepper, and finish with a squeeze of lemon juice before serving.
Tips to Maximise Iron Absorption
Serve with a citrus salad or fresh orange slices - Vitamin C enhances iron absorption.
Avoid drinking tea or coffee with this meal, as they inhibit iron absorption.
Cook in a cast iron pot if you can—it adds a small iron boost!
Make it a Freezer Meal
This stew freezes beautifully. Let it cool completely, then portion into freezer containers. It’s the kind of meal your future (postpartum) self will thank you for.
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