Beef goulash
This tender beef goulash is a great source of iron and deceptively simple to make. Served with mash, this healthy take on a Hungarian stew is the ultimate comfort food.
Reviewed by our expert panel Serves: 6
Time to make: 2 hrs 20 mins
Total cost: $21.66 / $3.61 per serve
(at time of publication)
Ingredients
- 900g lean beef, cubed
- 2 teaspoons smoked paprika
- black pepper, to season
- cooking spray oil
- 2 large onions, chopped
- 2 large red capsicums, deseeded, chopped
- 2 large stalks celery, chopped
- 1 tablespoon chopped fresh thyme
- 1 teaspoon caraway seeds (optional)
- 4 cups salt-reduced beef stock*
- ⅓ cup tomato paste*
- Mash
- 750g desiree potatoes, peeled, chopped
- ⅓ cup skim milk
- 1 tablespoon wholegrain mustard*
- extra black pepper, to taste
Instructions
1 Preheat oven to 180°C. Place beef in a large bowl with paprika and pepper. Toss to coat. Spray a frying pan with oil and place over a high heat. Add half the beef. Cook, stirring constantly, for 3-4 minutes until browned. Transfer beef to a casserole dish. Repeat with remaining beef.
2 Add onions, capsicums, celery, thyme, caraway seeds (if using) and 2 tablespoons cold water to the same frying pan. Reduce heat and cook gently for 5 minutes until softened. Add to casserole dish.
3 Combine stock with tomato paste and pour over beef and vegetables. Bring to the boil over a high heat. Cover and transfer to oven. Cook for 1 1/2–2 hours until sauce is thick and beef is tender. Check after 1 hour and if sauce needs thickening, remove the lid for final 30 minutes of cooking.
4 Twenty minutes before serving, place potatoes in a saucepan of cold water. Bring to the boil then cook for 15 minutes until tender. Drain then return to saucepan. Mash and stir in milk, mustard and pepper. Serve goulash with mash and steamed green vegetables.
Nutrition Info (per serve)
-
Calories 394cal
-
Kilojoules 1650kJ
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Protein 42g
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Total fat 11g
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–Saturated fat 4g
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Carbohydrates 30g
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–Sugars 10g
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Dietary fibre 5g
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Sodium 500mg
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Calcium 70mg
-
Iron 6mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Ian Wallace
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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The flavours in this are gorgeous – we halved the recipe for the 3 of us, but it would still easily feed 4. There was a LOT of sauce but it was nicely thick and flavoursome. We left out the capsicum because of allergies. We served it with carrot and parsnip mashed together instead of potatoes.