Goulash

Preparation

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

2. dice the onion, e chop the 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 necessary

5. Set the browned meat aside

6. Add in the remaining olive oil. Add in the onion and cook for 6-7 mins until softened and starting to brown
7. Add the garlic, peppers and tomato to the pan and fry for around 5 minutes
8. 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
9. Add the wine, zest and beef stock, stir in, and bring to a simmer

10. Return the beef to the pan

11. Add in the carrots

12. Cover and cook on a gentle heat for about an hour, removing the lid after 45 minutes
13. Remove the bay leaf

14. 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