Goulash Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 8.4 μg | (280 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,142 mg | (29 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 9.2 mg | (115 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the goulash
- 700 grams Beef (calf or shoulder)
- 5 onions
- 2 Tbsps vegetable oil
- 2 Tbsps Tomato paste
- 1 ½ liters Beef broth
- small, yellow and red paprika (1 each)
- 400 grams Sweet potato
- 1 bay leaf
- For the goulash spice
- 3 garlic cloves
- 2 tsps grated Lemon peel
- ½ tsp coarsely ground Caraway
- ½ tsp dried marjoram
- salt
- freshly ground pepper
- 2 tsps sweet ground paprika
- 2 Tbsps chopped parsley
Preparation steps
For the goulash: cut beef into 1 cm (approximately 1/2 inch) cubes. Peel onion and dice finely.
Heat oil in a wide saucepan and brown meat on all sides on medium heat. Add tomato paste and saute briefly, add onions and saute for a few minutes. Add broth and simmer for 1 1/2 hours or until meat is tender, on low heat.
Rinse bell peppers, halve and remove seeds and ribs, cut into small cubes. Peel, rinse and dice potatoes.
30 minutes before the end of cooking, add peppers, bay leaf and diced potatoes to meat.
For goulash spice: peel garlic, chop and combine with lemon zest, cumin powder, marjoram and salt. Mix paprika with a little water until smooth.
Season goulash soup with goulash spice. Season with paprika, cayenne pepper, salt and pepper.Let stand for 5 minutes, remove bay leaf and serve sprinkled with parsley.
