Lean Beef & Lentil Stew with Root Vegetables
Slow-simmered lean beef with green lentils, carrot, parsnip, and thyme — 40 g of protein, 12 g of fiber, and 490 kcal in a warming one-pot dinner built around heme iron, zinc, and B12.
Slow-simmered lean beef with green lentils, carrot, parsnip, and thyme — 40 g of protein and 490 kcal in a warming one-pot dinner built around heme iron, zinc, and B12. One pot, mostly hands-off simmer time.
Watch the 21-second version
Forty grams of protein and twelve grams of fibre in one pot.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Lean beef (rump), cubed — 150 g
- Green lentils, cooked — 100 g
- Carrot — 80 g
- Parsnip — 60 g
- Tomato paste — 1 tbsp
- Thyme, bay leaf — to taste
Macros per serving
- Calories: 490 kcal
- Protein: 40 g
- Fat: 11 g
- Carbs: 52 g
- Fiber: 12 g
Key micronutrients
- Iron (heme): ~4.5 mg
- Zinc: ~6 mg
- Vitamin B12: ~2.5 µg
- Selenium: ~25 µg
Why it earns a spot in the rotation
- Heme iron density. Lean beef supplies heme iron, the most readily absorbed dietary form, alongside the non-heme iron in the lentils — a strong combination for anyone prone to low stores.
- Protein plus fiber. 40 g of protein sits next to 12 g of fiber from the lentils and root vegetables, which is unusual for a meat-based dish.
- Zinc and B12. Both nutrients are concentrated in red meat and matter for immune function and nerve health.
- Batch-friendly. A single pot scales up cleanly and reheats well across the week.
Related protocols
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Miso-Glazed Tofu with Bok Choy & Brown Rice
- Shrimp & Zucchini Pasta with Walnut Pesto
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
