Beef Goulash with Herbs
Beef goulash with herbs - Rustic meat casserole with pleasure guarantee
Healthy, because
Even smarter
Nutritional values
Beef from the top leg is very lean and provides a lot of filling protein as well as iron, which has an important function in the transport of oxygen in the blood. The tomatoes contain abundant lycopene, a secondary plant substance that has an antioxidant effect and protects cells from harmful free radicals.
Boiled potatoes are the perfect side dish here; but brown rice or whole-grain pasta also taste good with it and provide plenty of filling fiber.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 20.9 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 13.8 mg | (15 %) | ||
| Potassium | 1,168 mg | (29 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 3.9 μg | (2 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 285.5 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 28 ozs Beef (e.g. from the shoulder or topside)
- 2 onions
- 2 carrots
- 3 Tbsps olive oil
- salt
- 1 Tbsp paprika
- 1 garlic clove
- 3 sprigs thyme
- 3 sprigs oregano
- 1 Tbsp balsamic vinegar
- 9 ozs Beef broth
- 22 ozs crushed Tomatoes
Preparation steps
Rinse beef, pat dry, and dice 1.5-inch pieces. Peel onions, halve, and cut crosswise into fine strips. Peel and dice carrots. Heat olive oil in a wide pot. Sear meat in olive oil for about 6 minutes on all sides over high heat. Add onions and carrots and fry for 5 minutes. Season with salt and paprika.
Meanwhile, peel and chop garlic. Wash herbs and pluck leaves from 2 branches at a time and chop. Add chopped ingredients to goulash, deglaze with balsamic vinegar and add broth. Let liquid reduce in about 5 minutes on low heat.
Add tomatoes to goulash and simmer, covered, over low heat for about 2 1/2-3 hours, stirring occasionally; add a little liquid if needed.
Salt and pepper goulash, pour into a large bowl, garnish with remaining herbs and serve with fresh rye bread, if desired.
