10 Goulash Ready to serve

Goulash

Hungarian beef stew

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
0.6kcal/g
LOW
Fat
17g / serving
LOW
Saturates
3.6g / serving
LOW
Sugars
9.8g / serving
LOW
Salt
1.5g / serving
HIGH
Fibre
13g / serving
Free-from:
Suitable for:FreezerHalalKetogenicKosherPregnancy

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, and chop the 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 necessary
  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 and cook for 6-7 mins until softened and starting to brown
  12. Add the garlic, peppers and tomato to the pan and fry for around 5 ਮਿੰਟ
  13. Reduce the heat to low and stir in the paprika, caraway, bay leaf, and oregano. Season with a little salt and pepper and stir in well
  14. Add the wine, zest and beef stock, stir in, and bring to a simmer
  15. 07 Goulash Frying veg
  16. Return the beef to the pan
  17. 08 Goulash Adding beef back
  18. Add in the carrots
  19. 09 Goulash Adding spices etc
  20. Cover and cook on a gentle heat for about an hour, removing the lid after 45 ਮਿੰਟ
  21. Remove the bay leaf
  22. 10 Goulash Ready to serve
  23. 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
  • 3 onions
  • 4 cloves garlic
  • 1 yellow bell pepper
  • 2 red bell peppers
  • 3-4 carrots
  • 2tbsp tomato purée
  • 3tbsp paprika
  • 1 tin tomatoes
  • 75ml red wine
  • 800ml 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: 798.2g
  • (20% / 25%)   Calories: 491kcal
  • (31%)Total fat: 17g
  • (18%)   Saturated fat: 3.6g
  • (31%)   Unsaturated fat: 10.9g
  •     Mono: 9g
  •     Poly: 1.9g
  • (28%)   Cholesterol: 83mg
  •   Trans Fat: 0.2g
  • (14%)Total carbohydrates: 43g
  •   Starch: 0g
  • (33%)   Sugars: 9.8g
  •     Sucrose: 2.2g
  •     Glucose: 3.2g
  •     Maltose: 0g
  •     Lactose: 0g
  •     Fructose: 2.9g
  •     Galactose: 0g
  • (52%)   Fibre: 13g
  • (88%)Protein: 44g
  • Salts
  • (30%)   Sodium: 601mg
  • (60%)   Potassium: 2.1g
  • Minerals
  • Calcium: 25%
  • Iron: 91%
  • Zinc: 71%
  • Magnesium: 36%
  • Phosphorus: 77%
  • Copper: 56%
  • Manganese: 7%
  • Selenium: 360%
  • Fluoride: 13%
  • Cryptoxanthin: 0.4g
  • Lycopene: 28%
  • Lutein: 2g
  • Vitamins
  • Vitamin A: 1.1mg
  • Thiamin (B1): 25%
  • Riboflavin (B2): 58%
  • Niacin (B3): 100%
  • Vitamin B5: 26%
  • Vitamin B6: 131%
  • Folate (B9): 29%
  • Vitamin B12: 79%
  • Choline: 26%
  • Vitamin C: 217%
  • Vitamin D: 0%
  • Vitamin E: 46%
  • Vitamin K: 200%
  •  
  • Arginine: 0.1g
  • Aspartic Acid: 0.3g
  • Glutamate: 0.2g
  • Glycine: 0.1g
  • Proline: 0.3g
  • Serine: 74mg
  • Tyrosine: 54mg
  • Alanine: 94mg
  • Cystine: 24mg
  • Amino Acids
  • Histidine: 33mg
  • Isoleucine: 79mg
  • Leucine: 0.1g
  • Methionine: 26mg
  • Phenylalanine: 84mg
  • Threonine: 66mg
  • Tryptophan: 24mg
  • Valine: 0.1g
  • Lysine: 96mg
  • Betaine: 13mg

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