Goulash
Goulash - A true classic!
Healthy, because
Even smarter
Nutritional values
The hearty and spicy classic is served with plenty of paprika! The vegetables are a top supplier of vitamin C, with the red pods in particular offering a good deal of it. The water-soluble vitamin plays an essential role for the immune system, but is sensitive to heat. The later addition of the pods therefore protects the vitamin C content.
If beef is too boring for you, you can also use veal, lamb, mutton or horse meat, but also the legs of turkey and chicken for goulash. Either way, you should not sear the paprika powder together with the meat, otherwise it will quickly become bitter. If children eat with you or you want to avoid alcohol, you can replace the red wine with meat stock.
(Percentage of daily recommendation)
| Calorie | 384 cal. | (18 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 185 mg | (195 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 8.4 mg | (105 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 onions
- 1 red Bell pepper
- 1 yellow Bell pepper
- 1 green Bell pepper
- 500 grams Beef (shank or shoulder)
- 3 Tbsps vegetable oil
- 4 Tbsps ground paprika (sweet)
- 1 Tbsp Tomato paste (20 grams)
- 250 milliliters dry Red wine (or broth)
- 3 Tbsps Sour cream (60 grams)
- salt
- cayenne pepper
Preparation steps
Peel the onions and cut into rings. Rinse bell peppers, cut in half, trim and cut into strips.
Rinse beef under cold water, pat dry and cut into bite-sized cubes.
Heat oil in a pan. Cook beef about 5 minutes over high heat. Add onions and bell peppers and cook for about 3 minutes. Add paprika and tomato paste and deglaze with red wine. Sdd about 125 ml (approximately 1/2 cup) of water. Cover and simmer over low heat for 1 to 1 ½ hours.
Before serving, stir in sour cream and season with salt and cayenne pepper.
