This post may contain affiliate links. Please read our privacy policy.
If you’re looking for a powerhouse meal packed with iron, essential vitamins, and minerals, this nutrient-dense recipe is just what you need. Combining the richness of beef mince with the nutritional benefits of beef liver, this dish is both hearty and healthy. Perfect for those aiming to boost their iron intake while enjoying a flavourful meal.
Why You’ll Love This Iron-Rich Beef Bolognese
- Iron-Packed Goodness: Beef and liver are excellent sources of heme iron, which is easily absorbed by the body.
- Hidden Veggies: With finely blended zucchini, peppers, mushrooms, and onion, this dish is loaded with vegetables that even picky eaters will enjoy.
- Flavourful and Spiced: The combination of cinnamon, turmeric, and garlic powder elevates the taste while offering additional health benefits.
- Versatile Serving Options: Pair it with pasta, rice, or enjoy it on its own for a low-carb option.
How to Make Iron-Rich Beef and Liver Mince
Prepare the Vegetables: Start by finely cutting or blending the zucchini, red and green peppers, mushrooms, onion, and garlic. Sauté the vegetables in a large pan over medium heat until softened, which should take about 5 minutes.
Incorporate the Meats: Blend the beef liver until smooth and add it to the pan with the sautéed vegetables. Add the minced beef and cook until browned, stirring occasionally to ensure even cooking.
Season the Mixture: Add the cinnamon, turmeric powder, black pepper, garlic powder, and salt to the pan. Mix everything thoroughly and let it cook for 7-10 minutes until some of the water is absorbed.
Add Tomato Juice: Pour in the tomato juice and stir well. Allow the mixture to simmer for another 10-15 minutes, letting the flavours meld and the sauce thicken.
Serve and Enjoy: Serve the beef and liver mince over pasta, rice, or any side of your choice. Enjoy a nutrient-packed meal that’s as delicious as it is healthy.
Tips for Success
- Mild Flavour Boost: If you’re new to cooking with liver, start with 100g and gradually increase as you get used to the taste.
- Spice it Up: Add chili flakes or smoked paprika for a spicier version.
- Make it a Meal Prep Hero: This recipe freezes beautifully, so double the batch and save portions for quick weekday meals.
Serving Ideas
- Serve with whole-grain pasta for added fiber or protein-rich pasta to boost the protein content of your meal.
- Pair with roasted sweet potatoes or mashed cauliflower for a low-carb option.
- Add a side salad with leafy greens like spinach or kale to amplify the iron content.
Storage Tips
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze in portions for up to 3 months. Defrost overnight in the fridge before reheating.
More Easy High-Protein Recipes
Iron-Rich Beef and Liver Bolognese
This iron-rich beef and liver bolognese recipe is packed with nutrients and hidden veggies, perfect for family dinners or meal prep.
6
servings10
minutes20
minutes30
minutesIngredients
1 kg minced beef
200 g beef liver
1 yellow onion
2 garlic cloves
1 zucchini
1 red pepper
1 green pepper
250 g button mushrooms
300 g tomato juice
1 tsp cinnamon
1 tsp turmeric powder
1 tsp black pepper
1 tsp garlic powder
Salt to taste
Directions
- Finely cut or blend all the vegetables and sauté them in a pan until softened.
- Blend the beef liver and add it to the pan along with the minced beef. Cook until the meat is browned.
- Add cinnamon, curcumin, black pepper, garlic powder, and salt. Mix thoroughly and cook for 7-10 minutes to reduce excess water.
- Pour in the tomato juice, stir well, and simmer for another 10-15 minutes.
- Serve over pasta, rice, or a side of your choice.
Equipment
Cast Iron Roasting PanGET IT HERE- Blender and Food ProcessorGET IT HERE
- Silicone Cooking UtensilsGET IT HERE
Notes
- I always make extra because this Bolognese makes a satisfying filling for a tortilla with mashed avocado, perfect for breakfast or lunch.
