Goulash

Preparation

1. chop the beef into edible size pieces, approx 3cm in each dimension and coat a little oil

2. dice the onion, pepper and carrots and crush the garlic

3. Heat 1 tablespoon of oil in a large pan

4. Brown the beef in hand-sized batches in the hot pan, topping up the oil if necesary

5. Set the browned meat aside

6. 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

7. 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

8. Add in the carrots, tomatoes, wine, zest and beef stock

9. Cover and cook on a gentle heat for about an hour, removing the lid after 45 minutes

10. Sprinkle over the parsley and season well with salt and freshly ground pepper

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
• My Hungarian extended family say goulash it traditionally peasant food, but I recommend using good quality steak for the best results.
• I usually chop half of the onion very fine (to make it part of the sauce) and the other half in 2-3cm squares to be part of the texture of the dish
• I find the result is even better after it has been frozen and reheated because the meat and veg become more tender.

Ingredients

• 3tbsp olive oil
• 600g steak, cubed
• 2 whole red onions
• 2 cloves garlic
• 1 green bell pepper
• 1 red bell pepper
• 3 carrots
• 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

Equipment

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

Nutritional Facts

• Serving size: 608.8g
• (18% / 22%)   Calories: 443kcal
• (29%)Total fat: 16g
• (18%)   Saturated fat: 3.5g
• (30%)   Unsaturated fat: 10.6g
•     Mono: 8.9g
•     Poly: 1.7g
• (28%)   Cholesterol: 83mg
•   Trans Fat: 0.2g
• (11%)Total carbohydrates: 34g
•   Starch: 0g
• (27%)   Sugars: 8.1g
•     Sucrose: 1.5g
•     Glucose: 2.2g
•     Maltose: 0g
•     Lactose: 0g
•     Fructose: 1.8g
•     Galactose: 0g
• (44%)   Fibre: 11g
• (82%)Protein: 41g
• Salts
• (17%)   Sodium: 341mg
• (48%)   Potassium: 1.7g