Good nutritional profile
Transcarpathian goulash soup of beef, paprika, peppers and potatoes.
Bograch is a thick goulash soup from Transcarpathia in western Ukraine: beef browned in rendered salo, simmered with sweet paprika and caraway, then cooked with bell peppers, tomatoes and potatoes. A 400 g bowl has about 275 kcal, 17 g protein, 13 g fat (5 g saturated) and about 1,130 mg of sodium. Using 2 tsp of salt instead of 1 tbsp brings a bowl down to under 800 mg.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.2g | 7.5% |
| Fat | 3.3g | 4.7% |
| Carbs | 6.1g | 2.0% |
| Simple Sugars | 2.13g | Estimate |
| Complex Carbs | 2.86g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 85g | 3.4% |
| Calories | 69 | 3.1% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.32 | g | 6.6% |
| Monounsaturated | 1.57 | g | 6.3% |
| Polyunsaturated | 0.29 | g | 2.2% |
| Omega-3 | 0.087 | g | Estimate |
| Omega-6 | 0.203 | g | Estimate |
| Trans | 0.12 | g | 6.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 9.42 | mg |
| Vitamin E | 0.3 | mg |
| Selenium | 3.87 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 41.8 | mcg | 4.6% |
| vitamin B1 | 0.036 | mg | 3.0% |
| vitamin B2 | 0.043 | mg | 3.3% |
| vitamin B3 | 1.03 | mg | 6.4% |
| vitamin B6 | 0.142 | mg | 8.4% |
| vitamin B9 | 7.4 | mcg | 1.9% |
| vitamin B12 | 0.405 | mcg | 16.9% |
| vitamin C | 9.42 | mg | 10.5% |
| vitamin D | 0.018 (1 IU) | mcg | 0.1% |
| vitamin E | 0.296 | mg | 2.0% |
| vitamin K | 2.2 | mcg | 1.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13.3 | mg | 1.3% |
| iron | 0.739 | mg | 4.1% |
| magnesium | 12.9 | mg | 3.2% |
| phosphorus | 55.5 | mg | 7.9% |
| potassium | 221 | mg | 8.5% |
| sodium | 283 | mg | 12.3% |
| zinc | 1.46 | mg | 13.3% |
| copper | 0.056 | mg | 6.2% |
| manganese | 0.085 | mg | 3.7% |
| selenium | 3.87 | mcg | 7.0% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 123 | mg | 17.6% | 161% |
| Isoleucine | 168 | mg | 12.0% | 117% |
| Leucine | 310 | mg | 11.4% | 106% |
| Lysine | 336 | mg | 16.0% | 147% |
| Methionine | 153 | mg | 14.6% | 139% |
| Phenylalanine | 294 | mg | 16.8% | 150% |
| Threonine | 179 | mg | 17.0% | 150% |
| Tryptophan | 46 | mg | 16.4% | 146% |
| Valine limiting | 189 | mg | 10.4% | 99% |
Values per 100 g
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In a heavy pot or kettle, cook the diced salo over medium heat for 5 minutes until the fat renders and the pieces turn golden.
Add the onions and cook for 7-8 minutes until soft and light golden, then add the beef and brown it on all sides for 10 minutes.
Take the pot off the heat, stir in the paprika and caraway so the paprika does not burn, then add 500 ml of the water, cover and simmer over low heat for 60 minutes.
Add the carrot, bell peppers, tomatoes and whole chili pepper and cook for 10 minutes more.
Add the potatoes, the remaining 1 l of water, the bay leaves, salt (about 1 tbsp) and black pepper, and simmer for 25-30 minutes until the potatoes and beef are tender.
Stir in the garlic, remove the chili pepper and bay leaves, and let the soup stand covered for 10 minutes.
Serve hot in deep bowls with rye or white bread.