10 Goulash Ready to serve

Goulash

Hungarian beef stew

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Rating: (1)Serves: 4Serve With: Salad or BreadCooking Method: SautéReady In: 1 hours 30 mins Prep Time: 15 mins Cook Time: 1 hours 15 mins
LOW
Energy Density
0.8kcal/g
MED
FAT
28g per serve
LOW
SATURATES
8g per serve
LOW
SUGARS
18g per serve
MED
SALT
2.3g per serve
Free-from:
Suitable for:FreezingHalalKetogenicKosherPregnant Women

Goulash is a traditional soup made with meat, stock and vegetables and primarily seasoned with paprika. Today it is more commonly served as a stew by thickening the sauce and is popular across central and eastern Europe.

Preparation

    01 Goulash Ingredients
  1. chop the beef into edible size pieces, approx 3cm in each dimension and coat a little oil
  2. 02 Goulash Beef in flour
  3. dice the onion, pepper and carrots and crush the garlic
  4. 03 Goulash Chopped onion carrot pepper and garlic
  5. Heat 1 tablespoon of oil in a large pan
  6. 04 Goulash Chopped carrot
  7. Brown the beef in hand-sized batches in the hot pan, topping up the oil if necesary
  8. 05 Goulash Frying beef
  9. Set the browned meat aside
  10. 06 Goulash Beef set aside
  11. Add in the remaining olive oil. Add in the onion, garlic, green pepper and red pepper to the pan and fry for around 5 minutes
  12. 07 Goulash Frying veg
  13. Return the beef to the pan with the tomato purée, paprika, caraway, cayenne, bay leaf, and oregano. Stir in well and cook for 2-3 minutes
  14. 08 Goulash Adding beef back
  15. Add in the carrots, tomatoes, wine, zest and beef stock
  16. 09 Goulash Adding spices etc
  17. Cover and cook on a gentle heat for about an hour, removing the lid after 45 minutes
  18. 10 Goulash Ready to serve
  19. Sprinkle over the parsley and season well with salt and freshly ground pepper

Ingredients

  • 3tbsp olive oil
  • 600g steak, cubed
  • 2 whole red onions
  • 2 cloves garlic
  • 1 green bell pepper
  • 1 red bell pepper
  • 2tbsp tomato purée
  • 1.5tbsp paprika
  • 1 tin tomatoes
  • 75ml red wine
  • 300ml beef stock
  • Pinch ground black pepper
  • Pinch salt
  • 1tsp caraway seed
  • 1 bay leaf
  • 2tbsp fresh oregano
  • Zest of ½ lemon
  • 2tbsp fresh parsley
  • 3 carrots

Equipment

  • Large pan with lid
  • Chopping board
  • Knife
  • Spice grinder

Notes

If you want the sauce a little thicker you can stir in a little flour (most recipes suggest flouring the beef before frying it but I find this burns to the pan). Alternatively make and stir in a bit of mash potato

Nutritional Facts

  • Serving size: 691g
  • (23% / 29%)   Calories: 575kcal
  • (51%)Total fat: 28g
  • (40%)   Saturated fat: 8g
  • (51%)   Unsaturated fat: 18g
  • (34%)   Cholesterol: 102mg
  •   Trans Fat: 0.0g
  • (14%)Total carbohydrates: 43g
  • (60%)   Sugars: 18g
  • (60%)   Fibre: 15g
  • (82%)Protein: 41g
  • Salts
  • (47%)   Sodium: 938mg
  • (55%)   Potassium: 1.9g
  • Minerals
  • Calcium: 31%
  • Iron: 100%
  • Zinc: 70%
  • Magnesium: 38%
  • Phosphorus: 67%
  • Copper: 111%
  • Manganese: 9%
  • Selenium: 380%
  • Fluoride: 63%
  • Cryptoxanthin: 424mg
  • Lycopene: 165%
  • Lutein: 2.5g
  • Vitamins
  • Vitamin A: 885µg
  • Thiamin (B1): 0%
  • Riboflavin (B2): 0%
  • Niacin (B3): 93%
  • Vitamin B5: 40%
  • Vitamin B6: 154%
  • Folate (B9): 29%
  • Vitamin B12: 83%
  • Choline: 35%
  • Vitamin C: 210%
  • Vitamin E: 60%
  • Vitamin K: 234%
  •  
  • Arginine: 2058g
  • Aspartic Acid: 2899g
  • Glutamate: 4779g
  • Glycine: 1938g
  • Proline: 1517g
  • Serine: 1254g
  • Tyrosine: 1014g
  • Alanine: 1935g
  • Cystine: 411g
  • Amino Acids
  • Histidine: 1016g
  • Isoleucine: 1448g
  • Leucine: 2532g
  • Methionine: 828g
  • Phenylalanine: 1257g
  • Threonine: 1271g
  • Tryptophan: 209g
  • Valine: 1578g
  • Lysine: 2690g
  • Betaine: 22mg

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