Satisfying Vegan Food

Jackfruit Goulash

with sauerkraut and potatoes
5
Average: 5 (2 votes)
(2 votes)
Jackfruit Goulash

Jackfruit Goulash - This meat replacement works well for a vegan version of a classic

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
434
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie434 kcal(21 %)
Protein9 g(9 %)
Fat7 g(6 %)
Carbohydrates77 g(51 %)
Sugar added0 g(0 %)
Roughage15.8 g(53 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.7 μg(4 %)
Vitamin E6.6 mg(55 %)
Vitamin K36.3 μg(61 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.7 mg(64 %)
Vitamin B₆1.3 mg(93 %)
Folate145 μg(48 %)
Pantothenic acid1.9 mg(32 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C269 mg(283 %)
Potassium1,900 mg(48 %)
Calcium130 mg(13 %)
Magnesium134 mg(45 %)
Iron4.2 mg(28 %)
Iodine15 μg(8 %)
Zinc2.2 mg(28 %)
Saturated fatty acids0.8 g
Uric acid99 mg
Cholesterol0 mg
Complete sugar45 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoJackfruitSauerkrautTomato pasteonionsalt

Preparation steps

1.

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.

2.

Peel, wash and quarter the potatoes. Cook in boiling salted water for 15 minutes.

3.

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.