Healthier Version Of A Classic Recipe

Beef Goulash Soup with Vegetables

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Average: 4.8 (5 votes)
(5 votes)
Beef Goulash Soup with Vegetables
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h.
Ready in
Calories:
485
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie485 kcal(23 %)
Protein58.05 g(59 %)
Fat18.34 g(16 %)
Carbohydrates26.58 g(18 %)
Sugar added0 g(0 %)
Roughage5.07 g(17 %)
Vitamin A102.3 mg(12,788 %)
Vitamin D0.15 μg(1 %)
Vitamin E1.69 mg(14 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.45 mg(41 %)
Niacin17.24 mg(144 %)
Vitamin B₆1.18 mg(84 %)
Folate57.4 μg(19 %)
Pantothenic acid1.35 mg(23 %)
Biotin2.75 μg(6 %)
Vitamin B₁₂4.27 μg(142 %)
Vitamin C78.71 mg(83 %)
Potassium1,187.06 mg(30 %)
Calcium89.15 mg(9 %)
Magnesium69.1 mg(23 %)
Iron6.69 mg(45 %)
Iodine2.09 μg(1 %)
Zinc12.97 mg(162 %)
Saturated fatty acids5.42 g
Cholesterol144 mg

Ingredients

for
4
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
How healthy are the main ingredients?
BeefpotatoTomato pasteparsleymarjoramonion

Preparation steps

1.

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.

2.

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.

3.

Stir in the parsley, season to taste and serve.