Goulash
Hungarian beef stew
LOW
Energy Density
0.6kcal/g
0.6kcal/g
LOW
Fat
17g / serving
17g / serving
LOW
Saturates
3.6g / serving
3.6g / serving
LOW
Sugars
9.8g / serving
9.8g / serving
LOW
Salt
1.5g / serving
1.5g / serving
HIGH
Fibre
13g / serving
13g / serving
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
- chop the beef into edible size pieces, approx 3cm in each dimension and coat a little oil
- dice the onion, and chop the pepper and carrots and crush the garlic
- Heat 1 tablespoon of oil in a large pan
- Brown the beef in hand-sized batches in the hot pan, topping up the oil if necessary
- Set the browned meat aside
- Add in the remaining olive oil. Add in the onion and cook for 6-7 mins until softened and starting to brown
- Add the garlic, peppers and tomato to the pan and fry for around 5 ਮਿੰਟ
- 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
- Add the wine, zest and beef stock, stir in, and bring to a simmer
- Return the beef to the pan
- Add in the carrots
- Cover and cook on a gentle heat for about an hour, removing the lid after 45 ਮਿੰਟ
- Remove the bay leaf
- 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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