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Goulash

1 Reviews
100% would make this recipe again

A beef stew with peppers, onions, and potatoes in a tomato-paprika sauce.

Outside its native Hungary, where it is known as «gulyás» and is served as a hearty thick soup, goulash [pr. GOO-lahsh] is a stew made with beef or other meat and vegetables, flavoured with lots of very fresh sweet or spicy Hungarian paprika, giving it a pungent aroma.

Preparation : 20 min Cooking : 2 h
490 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 onions, cut into thin rounds 400 g
1 clove garlic, chopped
2 tomatoes, deseeded and diced 240 g
1 yellow or red sweet peppers, cut into match-like strips 200 g
600 g stewing beef cubes, 3 cm size
3 tbsp olive oil 45 mL
4 tsp paprika 12 g
2 1/4 tsp ground cumin 5 g
1 cup beef broth, or more 250 mL
2 potatoes, peeled and cut into cubes 400 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables : thinly slice the onions, chop the garlic, deseed and dice the tomatoes, and cut the peppers into match-like strips. Trim the fat off the meat and cut the beef into 3 cm cubes (if not already done by the butcher).
  2. Heat the olive oil in a large, heavy-bottomed pot over high heat. Sauté the meat in batches, being careful not to overcrowd the pot, with the addition of butter and oil as needed. Cook each batch of meat until it is well browned on all sides, about 5 to 6 min, then transfer the cubes to a plate while the next batch browns.
  3. When all the meat is cooked, lower the heat to low, add the onions, and cook, stirring occasionally until they are well cooked, about 15 min. Return the meat to the pot, add the paprika and cumin, then cook 1 min with stirring. Add the chopped garlic, tomatoes, and peppers, then pour in the broth. Season with salt and pepper. Stir well to combine.
  4. Cook, covered, over very low heat, stirring occasionally, until the meat is tender and the sauce has thickened, about 1 ½ h, adding some broth if needed to keep a moist environment.
  5. Peel the potatoes, cut them into cubes, then add them to the pot and cook an additional 30 min. Adjust the seasoning.
  6. Serve.

Nutrition Facts Table

per 1 Serving (420g)

Amount

% Daily Value

Calories

490

Fat

23 g

36 %

Saturated 6.3 g
+ Trans 0.4 g

33 %

Cholesterol

90 mg

Sodium

240 mg

10 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

7 g

Protein

39 g

Vitamin A

41 %

Vitamin C

106 %

Calcium

6 %

Iron

41 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Low  :
Calories, Saturated Fat, Sodium
Source of  :
Calcium, Vitamin D
Good source of  :
Copper, Fibre, Folacin, Manganese, Pantothenic Acid, Vitamin B1, Vitamin K
Excellent source of  :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2
Meat and Alternatives 4 ½
Fats 3 ½

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again