When I was in University I ate this meal all the time. Literally. I would make a big batch and then freeze it in individual portions. My freezer was always stocked. In other news, I’m conducting an experiment to see whether any one actually reads this paragraph before the recipe. I know when I’m browsing other blogs for recipe ideas, I just hop, skip, and jump down to the actual recipe. So if you’re reading this and you actually like these little introductions, tell me in the comments!
Why It’s A Smart Choice
This recipe is a superstar choice for boosting your iron status. One serving of this recipe has 5 mg of iron! Women should aim for 18 mg a day (27 if you’re pregnant) and men should aim for 8 mg.
Not only is this recipe high in iron, I designed it for your body to maximize the iron absorption.
- Each serving has at least 50 mg of Vitamin C, which increases iron absorption
- The combination of legumes (black beans) and meat increases the iron absorption from the legumes
- Cooked in a cast iron pan, the total iron content could increase significantly!
If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram! I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.Print
- 1 lb (454 g) ground turkey (or other ground meat: chicken, beef, pork, bison)
- 1 onion, chopped
- 1 large red pepper, chopped
- 2 tsp garlic powder
- 2 tsp chili powder
- ¼ tsp chili flakes
- 1 tsp oregano
- 1 can (796 ml or 28 oz) tomatoes
- 1 can (156 ml or 5.5 oz) tomato paste
- ½ cup quinoa
- 1 cup water
- 1 cup frozen corn
- 1.5 cup cooked or canned black beans (drained and rinsed)
- 1 cup shredded cheddar cheese (optional)
- tortilla chips, for serving (optional)
- In a large pot or skillet, saute the ground meat and onion until the meat is no longer pink.
- Add the red pepper and spices. Cook one minute.
- Add the canned tomatoes, tomato paste, quinoa, water, corn, and black bean. Stir to combine.
- Bring to a boil then cover and turn down to low.
- Simmer until the quinoa is cooked (about 15-20 minutes).
- Serve with shredded cheese and tortilla chips (optional).
- This could also be made in a slow cooker. First saute the meat and onions until the meat is cooked. Then transfer to a slow cooker. Add the rest of the ingredients (except the cheese and tortilla chips) then heat on low for several hours.
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