Jackfruit Goulash
Jackfruit Goulash - This meat replacement works well for a vegan version of a classic
Healthy, because
Even smarter
Nutritional values
The pulp of the jackfruit is very rich in fiber and therefore stimulates intestinal movement. In addition, the exotic scores with a lot of calcium for a strong bone structure.
If you want to avoid alcohol, you can replace the red wine with tomato juice, grape juice, or replace it with the same amount of vegetable broth.
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.8 g | (53 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 36.3 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 269 mg | (283 %) | ||
| Potassium | 1,900 mg | (48 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 45 g |
Ingredients
- Ingredients
- 2 onions
- 11 ozs Sauerkraut
- 3 red Bell pepper
- 22 ozs Jackfruit (can; drained weight)
- 28 ozs waxy potatoes
- salt
- 2 Tbsps Canola oil
- 2 tsps smoked ground paprika
- 2 Tbsps Tomato paste
- 4 ozs dry Red wine (or grape juice)
- 10 ozs Vegetable broth
- peppers
Preparation steps
Peel onions, halve and cut into strips. Drain sauerkraut in a colander. Cut bell bell pepper in half, remove seeds and wash. Cut bell bell pepper and jackfruit into smaller cubes.
Peel, wash and quarter the potatoes. Cook in boiling salted water for 15 minutes.
Meanwhile, heat oil in a saucepan. Sauté onions in it for 5 minutes over medium heat. Add paprika powder and tomato paste, stir in and sauté for 2 minutes. Add jackfruit, sauerkraut and diced peppers, deglaze with red wine and broth and simmer, stirring occasionally, until creamy, 10-15 minutes. Season goulash with salt and pepper and arrange on plates with potatoes.
