Beef and Pumpkin Goulash

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Beef and Pumpkin Goulash
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
377
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie377 cal.(18 %)
Protein38 g(39 %)
Fat19 g(16 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.7 mg(39 %)
Vitamin K18.4 μg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.7 mg(139 %)
Vitamin B₆0.7 mg(50 %)
Folate101 μg(34 %)
Pantothenic acid1.7 mg(28 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂8.4 μg(280 %)
Vitamin C131 mg(138 %)
Potassium1,079 mg(27 %)
Calcium58 mg(6 %)
Magnesium59 mg(20 %)
Iron5.3 mg(35 %)
Iodine4 μg(2 %)
Zinc9.2 mg(115 %)
Saturated fatty acids9 g
Uric acid252 mg
Cholesterol110 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
700 grams Beef (strip steak)
400 grams diced Pumpkin (or winter squash)
1 green Bell pepper
1 Red Bell pepper
1 onion
1 garlic clove
1 Tbsp clarified butter
400 milliliters Beef broth
1 Tbsp Tomato paste
2 tsps ground paprika
2 tsps Pastry flour
1 tsp Curry powder
2 tsps rosemary (chopped)
salt
freshly ground peppers
How healthy are the main ingredients?
BeefPumpkinTomato pasterosemaryoniongarlic clove

Preparation steps

1.

Cut the beef into bite-sized pieces. 

2.

Rinse the peppers, trim, cut in half, remove the seeds and dice. Peel the onion and chop. Peel and mince the garlic.

3.

Heat the butter in a large frying pan and sear the meat on all sides. Season with salt and pepper. Remove the meat from the pan. 

4.

Add the onion and garlic and sweat until softened. Add the tomato paste, paprika and flour and cook for 2-3 minutes. 

5.

Return the meat to the pan then stir in the broth. Cover and simmer for about 30 minutes.

6.

Stir in the pumpkin, diced peppers, curry and rosemary. Season with salt and pepper, cover and simmer for 30 minutes, until meat and pumpkin are tender. Season with salt and pepper and serve.

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