Beef Goulash Soup with Vegetables
Healthy, because
Even smarter
Nutritional values
With plenty of protein, beef is not only well received by athletes, as we need this nutrient not only for muscle building but also for the formation of cells, messenger substances and antibodies. The meat also scores points with about 2.5 milligrams of iron per 100 grams of beef, covering a quarter of the daily requirement. We need iron for the formation of blood and optimal oxygen transport in the body.
The popular goulash soup comes from Hungary and is traditionally prepared without vegetables. However, as you can always use an extra portion of vitamins, secondary plant substances and satisfying dietary fibre, we have added zucchini and paprika to the smart goulash soup. You can also replace and supplement these with celery, aubergine or other vegetables.
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 39.4 μg | (66 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 7.2 μg | (240 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 1,103 mg | (28 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 8.2 mg | (103 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams Beef (from the shoulder)
- 2 onions
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 1 Tbsp Tomato paste
- 1 ⅕ liters Beef broth
- 1 bay leaf
- 1 generous pinch organic, grated Lemon peel
- ½ tsp ground Caraway
- 2 tsps sweet ground paprika
- ½ tsp dried marjoram
- salt
- freshly ground peppers
- 250 grams starchy potatoes
- 1 Zucchini
- 2 Bell pepper (Red and yellow)
- 2 Tbsps freshly chopped parsley
Preparation steps
Rinse the beef, pat dry and cut into bite-sized cubes. Peel the onions and the garlic and finely chop. Heat the oil in a large saucepan and brown the meat on all sides. Add the onions and garlic and fry for 2-3 minutes. Add the tomato paste, sauté briefly and pour in the broth. Add bay leaf, lemon zest, caraway seeds, paprika and marjoram and season with salt and pepper. Peel potatoes, rinse and dice into small pieces. Add to stew, cover and cook about 1.5 hours over low heat. Pour in more broth occasionally if needed.
Rinse zucchini, trim and chop into small pieces. Rinse the bell peppers, cut in half, trim and cut into small pieces. Stir zucchini and bell peppers into the soup about 5 minutes before the end of cooking time.
Stir in the parsley, season to taste and serve.
