EatSmarter exclusive recipe

Marinated Venison Goulash

with Brussels Sprouts and Potatoes
4
Average: 4 (3 votes)
(3 votes)
Marinated Venison Goulash

Marinated Venison Goulash - Super Sunday lunch for game fans - or for a more formal gathering

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 4 h. 20 min.
Ready in
Calories:
704
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lean venison is characterised not only by its typical wild flavour but also by the fact that it has less fat, cholesterol and calories than beef goulash, for example. However, it is just as rich in iron!

If you can wait a little, ideally place the venison goulash in the marinade overnight: the longer it can soak through, the more tender and aromatic it becomes. By the way: you can also use frozen venison goulash; but then the defrosting time is added!

1 serving contains
(Percentage of daily recommendation)
Calorie704 kcal(34 %)
Protein82 g(84 %)
Fat23 g(20 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A1.5 mg(188 %)
Vitamin D1.5 μg(8 %)
Vitamin E5.3 mg(44 %)
Vitamin K169.9 μg(283 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂1 mg(91 %)
Niacin21.8 mg(182 %)
Vitamin B₆1.1 mg(79 %)
Folate115 μg(38 %)
Pantothenic acid3.7 mg(62 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C77 mg(81 %)
Potassium2,116 mg(53 %)
Calcium136 mg(14 %)
Magnesium125 mg(42 %)
Iron10.5 mg(70 %)
Iodine33 μg(17 %)
Zinc10.2 mg(128 %)
Saturated fatty acids5.6 g
Uric acid540 mg
Cholesterol158 mg
Complete sugar21 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 red onions
2 garlic cloves
4 black peppercorns
1 tsp ground cinnamon
2 bay leaves
200 milliliters red Grape juice
5 Tbsps vegetable oil
1 kilogram Venison goulash
salt
peppers
2 Tbsps Tomato paste
500 milliliters Game stock (or beef broth)
200 milliliters Vegetable broth
4 carrots (about 400 grams)
150 grams button Mushroom
100 grams Porcini mushroom
1 sprig thyme
800 grams waxy potatoes
300 grams Brussels sprouts
2 shallots
Nutmeg
1 bunch smooth parsley
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Nutmeg grater, 1 Mortar, 1 large Bowl, 1 Teaspoon, 1 Measuring cups, 1 Tablespoon, 1 Paper towel, 1 Plastic wrap, 1 Roasting pan (with lid), 1 Wooden spoon, 1 Sieve, 1 Peeler, 1 Brush, 1 large Skillet, 1 Slotted spatula, 1 medium-sized Pot

Preparation steps

1.
Marinated Venison Goulash preparation step 1

Peel the onions and cut into quarters. Peel the garlic and cut into slices.

2.
Marinated Venison Goulash preparation step 2

Grind pepper coarsely in a mortar and place in a bowl. Add onions, garlic, cinnamon, bay leaves, grape juice and 2 tablespoons oil and stir everything to make a marinade.

3.
Marinated Venison Goulash preparation step 3

Rinse venison, pat dry thoroughly with paper towels and add to the marinade. Cover with plastic wrap and marinate at least 2 hours in the refrigerator.

4.
Marinated Venison Goulash preparation step 4

Remove the meat from the marinade (reserving marinade), drain and pat dry.

5.
Marinated Venison Goulash preparation step 5

Heat 1 tablespoon oil in a roasting pan and roast venison over high heat on all sides until brown. Season with salt and pepper. Add tomato paste and cook briefly.

6.
Marinated Venison Goulash preparation step 6

Pour the marinade through a sieve into the roasting pan. Simmer the stew, covered, over medium heat for 70 minutes while gradually adding 150 ml (approximately 1/2 cup) vegetable broth.

7.
Marinated Venison Goulash preparation step 7

Meanwhile, peel carrots, cut in half lengthwise and then cut into pieces. Add to venison goulash and let simmer for another 50-60 minutes, covered.

8.
Marinated Venison Goulash preparation step 8

Meanwhile, clean button mushrooms and porcini mushrooms and cut into small pieces. In a large skillet, heat 1 tablespoon oil. Sauté mushrooms until softened, then season with salt and pepper. Transfer to stew about 15 minutes before end of cooking time.

9.
Marinated Venison Goulash preparation step 9

Rinse thyme and shake dry. Peel potatoes and cook with sprig of thyme in a pot of boiling salted water until knife-tender, about 25 minutes. Trim Brussels sprouts, rinse and drain.

10.
Marinated Venison Goulash preparation step 10

Peel shallots, finely chop and cook with remaining oil until soft in a pan. Add Brussels sprouts and sauté for 2-3 minutes. Sesaon with salt, pepper and freshly grated nutmeg. Stir and cook for about 5 minutes.

11.
Marinated Venison Goulash preparation step 11

Rinse the parsley, shake dry, pluck leaves and finely chop. Drain the potatoes and discard the thyme sprig.

12.
Marinated Venison Goulash preparation step 12

Season venison goulash with salt and pepper and stir in the parsley. Serve with potatoes and Brussels sprouts.