Recipes · Hungarian · Soups and Broths
Goulash (Gulyás)
One serving has 486 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (165%), zinc (122%), pyridoxine (82%), vitamin C (68%), niacin (61%) and selenium (56%). Ready in 140 minutes.
- Preparation: 15 min
- Cooking: 125 min
- Makes: 1 serving (568 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, celery
Ingredients
- 130 g Beef chuck, raw
- 50 g Onions, raw
- 80 g Potatoes, raw
- 30 g Carrots, raw
- 30 g Bell pepper, green, raw
- 30 g Tomatoes, raw
- 3 g Paprika
- 4 g Garlic, raw
- 0.3 g Caraway seeds
- 10 g Vegetable oil
- 200 g Beef broth
- 0.7 g Salt
- 0.2 g Black pepper
Method
- Brown the cubed beef in the oil in a heavy pot over high heat, then remove and set aside.
- Add the onion to the same pot and cook until softened, then take the pot off the heat and stir in the paprika so it doesn't scorch.
- Return the beef to the pot with the garlic, caraway, beef broth, salt and pepper; bring to a simmer, cover, and cook gently for about 1.5 hours until the beef is nearly tender.
- Add the potato, carrot, green pepper and tomato, and simmer for another 25-30 minutes until the vegetables and beef are all tender.
- Taste and adjust the seasoning, then serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 486 kcal | 23% |
| Carbohydrates | 27.4 g | |
| Water | 475 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 30.9 g | 64% |
| Tryptophan | 0.32 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.4 g | |
| Methionine | 0.75 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.3 g | |
| Histidine | 0.88 g | |
| Fat | 29.3 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 81.8 mg | 8% |
| Copper | 0.29 mg | 32% |
| Iron | 4.9 mg | 27% |
| Magnesium | 69.5 mg | 22% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 363 mg | 52% |
| Potassium | 1,260 mg | 27% |
| Selenium | 31 µg | 56% |
| Sodium | 1,147 mg | |
| Zinc | 9.8 mg | 122% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 8.6 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 44.3 µg | 11% |
| Cobalamin (vitamin B12) | 4 µg | 165% |
| Choline | 111 mg | 26% |
| Vitamin A | 348 µg | 50% |
| Vitamin C | 50.8 mg | 68% |
| Vitamin D (D2 + D3) | 6.5 IU | 1% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 33.5 µg | 37% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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