Vegetable Goulash
Vegetable Goulash - This spicy classic also tastes good in the veggie version.
Healthy, because
Even smarter
Nutritional values
Heartburn can be alleviated with potatoes - their starch binds the acids and thus relieves discomfort. Peppers can help prevent diabetes. The reason for this is the secondary plant compounds they contain, which inhibit the formation of sugar and fat in the body.
You can use the leftover marjoram for the preparation of our yeast breads. It not only goes great with vegetable goulash, but also tastes really good on its own as a snack.
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 35.9 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,743 mg | (44 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 28 ozs waxy potatoes
- 4 carrots
- 1 red Bell pepper
- 9 ozs small brown button Mushroom
- 4 shallots
- 1 garlic clove
- 2 Tbsps Canola oil
- 2 Tbsps Tomato paste
- 28 ozs Vegetable broth
- salt
- peppers
- 1 ½ tsps sweet ground paprika
- ¼ handful marjoram
- 5 ozs low fat Sour cream
Preparation steps
Peel, wash and dice potatoes approx. 1-inch. Clean carrots, peel, halve lengthwise and cut into pieces approx. 1-inch long. Halve bell pepper, remove seeds, wash, and cut into cubes. Clean mushrooms and cut them into quarters. Peel and finely dice shallots and garlic.
Heat oil in a saucepan. Sauté shallots and garlic for 3 minutes over medium heat. Add potatoes, carrots and bell bell pepper and stir-fry for 2-3 minutes. Stir in tomato paste and sauté for about 1 minute. Add mushrooms, deglaze everything with broth, season with salt, pepper and paprika powder, bring to a boil and simmer for 15-20 minutes, stirring occasionally, until the vegetable goulash has the desired consistency.
Wash marjoram, shake dry, pluck leaves, chop 2/3 of them coarsely and mix with half of the sour cream into the vegetable goulash. Season vegetable goulash to taste and divide among 4 plates. Top with remaining sour cream and sprinkle with remaining marjoram.
