EatSmarter exclusive recipe

Tofu Goulash

with Peppers, Potatoes and Tomatoes
4.125
Average: 4.1 (8 votes)
(8 votes)
Tofu Goulash

Tofu Goulash - Hungarian casserole done completely vegan, with a strong note of smoked tofu

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Health Score:
Health Score
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
433
calories
Calories

Healthy, because

Even smarter

Nutritional values

Peppers, tomatoes and potatoes provide a lot of vitamin C. This helps our body to absorb and utilise the vegetable iron from this stew. Another vitamin is also abundantly available: folic acid. It is jointly responsible for the maturation of the red blood cells, in which the iron is then responsible for binding oxygen.

Peeled potatoes that have been left in water for a longer period of time lose valuable ingredients - especially if they are cut into small pieces. Therefore always prepare them as soon as possible before cooking.

1 serving contains
(Percentage of daily recommendation)
Calorie433 kcal(21 %)
Protein26 g(27 %)
Fat22 g(19 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9 mg(75 %)
Vitamin B₆0.8 mg(57 %)
Folate220 μg(73 %)
Pantothenic acid1.6 mg(27 %)
Biotin19.9 μg(44 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C73 mg(77 %)
Potassium1,660 mg(42 %)
Calcium286 mg(29 %)
Magnesium125 mg(42 %)
Iron5.7 mg(38 %)
Iodine16 μg(8 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.2 g
Uric acid135 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3
Tomatoes (about 250 grams)
2
Bell peppers (1 red, 1 yellow, each approx 200 grams)
9 ounces
smoked Tofu
2
2
5
small Potatoes (about 250 grams)
2 tablespoons
2 tablespoons
ground paprika (1 tablespoon hot, 1 tablespoon sweet)
1 ¼ cups
½ bunch
1
2 teaspoons
Preparation

Kitchen utensils

1 Pot (with lid), 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Fine grater, 1 Bowl

Preparation steps

1.
Tofu Goulash preparation step 1

Stem the tomatoes. Score the skins on the tomatoes opposite the stem end.

2.
Tofu Goulash preparation step 2

Dip tomatoes in boiling water for 30 seconds. Remove from water, rinse and remove the skin.

3.
Tofu Goulash preparation step 3

Cut tomatoes into quarters and cut out the cores.

4.
Tofu Goulash preparation step 4

Cut bell peppers into quarters, remove seeds, rinse and cut into 2 cm (approximately 3/4 inch) dice.

5.
Tofu Goulash preparation step 5

Cut tofu into 2 cm (approximately 3/4 inch) cubes.

6.
Tofu Goulash preparation step 6

Peel the onions and garlic and chop finely.

7.
Tofu Goulash preparation step 7

Peel the potatoes and cut into 2 cm (approximately 3/4 inch) cubes. Cover with cold water.

8.
Tofu Goulash preparation step 8

Heat oil in a pot. Sauté onions and garlic until translucent, about 2 minutes. Add diced bell peppers and continue stewing over medium heat for 4-5 minutes.

9.
Tofu Goulash preparation step 9

Drain the potatoes and add to the pot.

10.
Tofu Goulash preparation step 10

Sprinkle with paprika and fill with the vegetable broth. Cover, bring to a boil and cook for 5 minutes.

11.
Tofu Goulash preparation step 11

Meanwhile, rinse the parsley, shake dry, pluck leaves and chop finely. Rinse lemon in hot water, wipe dry, grate the peel finely and mix with the parsley.

12.
Tofu Goulash preparation step 12

After 5 minutes, add the tomatoes to the pan and continue cooking. After 3 minutes, add the tofu and continue to cook for 4 more minutes.

13.
Tofu Goulash preparation step 13

Stir cornstarch in a little cold water until smooth. Stir into stew and bring to a boil, then season with salt and pepper. Serve sprinkled with parsley and lemon mixture.