Bograch

Good nutritional profile

Transcarpathian goulash soup of beef, paprika, peppers and potatoes.

Bograch — photo 1

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.

Low carb

Macronutrients Distribution

Protein: 4.2g (30.9%)
Fat: 3.3g (24.3%)
Carbs: 6.1g (44.9%)
Fiber: 1.1g

Basic Nutritional Info

NutrientValueDV
Protein4.2g7.5%
Fat3.3g4.7%
Carbs6.1g2.0%
Simple Sugars2.13gEstimate
Complex Carbs2.86gEstimate
Fiber1.1g4.4%
Water85g3.4%
Calories693.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
60

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.32g6.6%
Monounsaturated1.57g6.3%
Polyunsaturated0.29g2.2%
Omega-30.087gEstimate
Omega-60.203gEstimate
Trans0.12g6.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C9.42mg
Vitamin E0.3mg
Selenium3.87mcg

Vitamins

VitaminAmountUnitDV
vitamin A41.8mcg4.6%
vitamin B10.036mg3.0%
vitamin B20.043mg3.3%
vitamin B31.03mg6.4%
vitamin B60.142mg8.4%
vitamin B97.4mcg1.9%
vitamin B120.405mcg16.9%
vitamin C9.42mg10.5%
vitamin D0.018 (1 IU)mcg0.1%
vitamin E0.296mg2.0%
vitamin K2.2mcg1.8%

Minerals

MineralAmountUnitDV
calcium13.3mg1.3%
iron0.739mg4.1%
magnesium12.9mg3.2%
phosphorus55.5mg7.9%
potassium221mg8.5%
sodium283mg12.3%
zinc1.46mg13.3%
copper0.056mg6.2%
manganese0.085mg3.7%
selenium3.87mcg7.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 123mg17.6%161%
Isoleucine 168mg12.0%117%
Leucine 310mg11.4%106%
Lysine 336mg16.0%147%
Methionine 153mg14.6%139%
Phenylalanine 294mg16.8%150%
Threonine 179mg17.0%150%
Tryptophan 46mg16.4%146%
Valine limiting189mg10.4%99%

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Values per 100 g

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Soup Difficulty: Medium Servings: 8 Total: 160 min

Ingredients

  • Beef chuck, cut into 2 cm cubes 600 g
  • Salo (salted pork fatback), diced 50 g
  • Onions, chopped 2 medium (250 g)
  • Sweet paprika, ground 2 tbsp (14 g)
  • Carrot, diced 1 medium (100 g)
  • Red bell peppers, cut into strips 2 medium (250 g)
  • Tomatoes, chopped 2 medium (250 g)
  • Potatoes, peeled and cubed 5 medium (800 g)
  • Garlic, crushed 3 cloves (12 g)
  • Caraway seeds, ground, and bay leaves 1 tsp (2 g) and 2 leaves
  • Hot chili pepper 1 small (10 g)
  • Water 1.5 l
  • Salt and black pepper to taste
Prep
30 min
Cook
130 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    Add the carrot, bell peppers, tomatoes and whole chili pepper and cook for 10 minutes more.

  5. 5

    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.

  6. 6

    Stir in the garlic, remove the chili pepper and bay leaves, and let the soup stand covered for 10 minutes.

  7. 7

    Serve hot in deep bowls with rye or white bread.