Goulash
Hungarian beef stew
LOW
Energy Density
0.7kcal/g
0.7kcal/g
LOW
Fat
16g / serving
16g / serving
LOW
Saturates
3.5g / serving
3.5g / serving
LOW
Sugars
8.1g / serving
8.1g / serving
LOW
Salt
0.9g / serving
0.9g / serving
HIGH
Fibre
11g / serving
11g / 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, 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 necesary
- Set the browned meat aside
- Add in the remaining olive oil. Add in the onion, garlic, green pepper and red pepper to the pan and fry for around 5 মিনিট
- 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 মিনিট - Add in the carrots, tomatoes, wine, zest and beef stock
- Cover and cook on a gentle heat for about an hour, removing the lid after 45 মিনিট
- Sprinkle over the parsley and season well with salt and freshly ground pepper
নোট
- 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
- Minerals
- Calcium: 22%
- Iron: 79%
- Zinc: 66%
- Magnesium: 31%
- Phosphorus: 68%
- Copper: 44%
- Manganese: 6%
- Selenium: 340%
- Fluoride: 13%
- Cryptoxanthin: 0.2g
- Lycopene: 28%
- Lutein: 1.4g
- Vitamins
- Vitamin A: 891µg
- Thiamin (B1): 25%
- Riboflavin (B2): 42%
- Niacin (B3): 87%
- Vitamin B5: 24%
- Vitamin B6: 115%
- Folate (B9): 26%
- Vitamin B12: 79%
- Choline: 24%
- Vitamin C: 187%
- Vitamin D: 0%
- Vitamin E: 40%
- Vitamin K: 196%
- Arginine: 76mg
- Aspartic Acid: 0.2g
- Glutamate: 0.2g
- Glycine: 80mg
- Proline: 0.2g
- Serine: 57mg
- Tyrosine: 43mg
- Alanine: 76mg
- Cystine: 18mg
- Amino Acids
- Histidine: 26mg
- Isoleucine: 63mg
- Leucine: 0.1g
- Methionine: 21mg
- Phenylalanine: 67mg
- Threonine: 52mg
- Tryptophan: 22mg
- Valine: 85mg
- Lysine: 77mg
- Betaine: 12mg
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