Goulash
Good nutritional profile
Hungarian meat and paprika stew.
Goulash is a Hungarian beef stew, often served as a thick soup, made from cubes of beef slowly simmered with onions, plenty of sweet paprika, caraway, tomato, bell pepper and potato. It is high in protein with moderate fat, and the potatoes add some carbohydrate. Skimming the fat off the surface after simmering makes it leaner still.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 5g | 7.1% |
| Carbs | 7g | 2.3% |
| Simple Sugars | 2.45g | Estimate |
| Complex Carbs | 4.55g | Estimate |
| Water | 72g | 2.9% |
| Calories | 120 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.94 | g | 9.7% |
| Monounsaturated | 2.28 | g | 9.1% |
| Polyunsaturated | 0.6 | g | 4.6% |
| Omega-3 | 0.18 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.42 | g | Estimate |
| Trans | 0.1 | g | 5.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 11.9 | mg |
| Vitamin E | 0.61 | mg |
| Selenium | 10.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 43.5 | mcg | 4.8% |
| vitamin B1 | 0.073 | mg | 6.1% |
| vitamin B2 | 0.127 | mg | 9.8% |
| vitamin B3 | 2.5 | mg | 15.6% |
| vitamin B6 | 0.323 | mg | 19.0% |
| vitamin B9 | 12.8 | mcg | 3.2% |
| vitamin B12 | 0.745 | mcg | 31.0% |
| vitamin C | 11.9 | mg | 13.2% |
| vitamin D | 0.089 (4 IU) | mcg | 0.6% |
| vitamin E | 0.61 | mg | 4.1% |
| vitamin K | 3.66 | mcg | 3.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 26 | mg | 2.6% |
| iron | 1.61 | mg | 8.9% |
| magnesium | 26.1 | mg | 6.5% |
| phosphorus | 131 | mg | 18.7% |
| potassium | 474 | mg | 18.2% |
| sodium | 371 | mg | 16.1% |
| zinc | 2.4 | mg | 21.8% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.153 | mg | 6.7% |
| selenium | 10.2 | mcg | 18.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 357 | mg | 51.0% | 164% |
| Isoleucine | 484 | mg | 34.6% | 118% |
| Leucine | 902 | mg | 33.0% | 108% |
| Lysine | 983 | mg | 46.8% | 150% |
| Methionine | 431 | mg | 41.0% | 137% |
| Phenylalanine | 837 | mg | 47.8% | 150% |
| Threonine | 504 | mg | 48.0% | 148% |
| Tryptophan | 128 | mg | 45.7% | 142% |
| Valine limiting | 534 | mg | 29.3% | 98% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Beef chuck or shin 600 g, cubed
- Onions 3 large
- Sweet Hungarian paprika 3 tbsp
- Potatoes 3 medium
- Tomatoes 2, chopped
- Red bell pepper 1
- Garlic 3 cloves
- Caraway seeds 1 tsp
- Lard or vegetable oil 3 tbsp
- Beef stock or water 700 ml
- Salt and black pepper to taste
Instructions
- 1
Slowly fry the chopped onions in the lard over low heat until deep golden, about 15 minutes.
- 2
Remove the pot from the heat, stir in the paprika and crushed caraway so it does not burn, then add the garlic.
- 3
Add the beef cubes and brown lightly, seasoning with salt and pepper.
- 4
Pour in the stock, add the chopped tomatoes, cover and simmer gently for about 75 minutes until the beef begins to soften.
- 5
Add the diced potatoes and sliced bell pepper and cook a further 30 minutes until the meat and potatoes are tender and the sauce has thickened.
- 6
Adjust the seasoning and add a little water if the stew is too thick.
- 7
Serve hot, ideally with crusty bread or dumplings.