Healthy Gourmet Kitchen

Venison Goulash with Baked Carrots

with a touch of chocolate
5
Average: 5 (3 votes)
(3 votes)
Venison Goulash with Baked Carrots

Venison goulash with baked carrots - You should not miss this spicy classic! Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
491
calories
Calories

Healthy, because

Even smarter

Nutritional values

Game meat has health advantages over conventional meat, with a higher content of unsaturated fatty acids, especially omega-3 fatty acids, which supports a healthy cardiovascular system. 

If you don't enjoy venison, you can prepare this delicious stew with beef instead.

1 serving contains
(Percentage of daily recommendation)
Calorie491 kcal(23 %)
Protein45 g(46 %)
Fat19 g(16 %)
Carbohydrates32 g(21 %)
Sugar added11 g(44 %)
Roughage11.4 g(38 %)
Vitamin A4.2 mg(525 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.4 mg(37 %)
Vitamin K67 μg(112 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.6 mg(55 %)
Niacin10.6 mg(88 %)
Vitamin B₆1.1 mg(79 %)
Folate88 μg(29 %)
Pantothenic acid2.6 mg(43 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C18 mg(19 %)
Potassium1,848 mg(46 %)
Calcium115 mg(12 %)
Magnesium95 mg(32 %)
Iron7.1 mg(47 %)
Iodine14 μg(7 %)
Zinc7.5 mg(94 %)
Saturated fatty acids5.1 g
Uric acid290 mg
Cholesterol130 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
36 ounces carrots
6 ounces Celery root
2 red onions
4 tablespoons Canola oil
28 ounces Venison (cut into cubes; alternatively beef cubes)
2 tablespoons Tomato paste
4 tablespoons Red wine
14 ounces beef or Vegetable broth
salt
peppers
1 teaspoon Juniper berries
1 bay leaf
8 ounces Cranberry (frozen)
4 tablespoons honey
½ teaspoon ground Cumin
¾ ounce Dark chocolate (at least 70 % cocoa content)
How healthy are the main ingredients?
carrotonionTomato pastesaltJuniper berriesCranberry

Preparation steps

1.

Clean, wash and dice 2 carrots. Clean, peel and dice the celery. Peel onions, 1⁄2 put onion aside, cut the rest into slices.

2.

Heat 2 tablespoons of oil in a pot. Add onions, diced carrots and celery and fry over medium heat. Add the meat and fry until it gets color; stir and scrape the roasted ingredients off the bottom. Add the tomato paste and let it caramelize while stirring, this will brown the tomato paste slightly and give the goulash a nice brown color.

3.

Deglaze with red wine and let it simmer at low heat, stirring occasionally. Pour in about 10 ounces of stock and season with salt, pepper and add juniper berries and bay leaf. Let simmer at low heat for about 2 hours, stirring occasionally.

4.

In the meantime, cut the onion into cubes. Heat 1 tablespoon of oil in a pot. Sauté the diced onion for 2 minutes at medium heat. Add cranberries and 2 tbsp honey and simmer for 7 minutes. Season with salt and pepper. Set the pot aside.

5.

1⁄2 Hour before the end of cooking, peel the remaining carrots, wash them, cut them in half lengthwise, put them in an oven dish and sprinkle them with the remaining honey and oil. Season with salt, pepper and cumin. Bake carrots in a preheated oven at 400°F for about 20 minutes.

6.

Add the chocolate to the goulash and let it melt. Season goulash with salt and pepper and serve with baked carrots and cranberries.