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| Hungarian Goulash |
This recipe delivers the rich, satisfying flavors of traditional Hungarian Goulash in a heart-healthy, slow-cooked format. By using lean beef and plenty of vegetables, we can enjoy this classic dish without compromising our health.
Cuisine: Hungarian
Dietary Preferences: Heart-Healthy
Yields: 6-8 servings
Prep Time: 25 minutes
Cook Time: 7-8 hours on low, or 4-5 hours on high
Estimated Nutritional Information (per serving, based on 8 servings):
* Calories: 350-400
* Protein: 30-35g
* Carbs: 25-30g
* Fat: 15-20g (primarily from the beef, adjust based on the cut used)
Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.
Ingredients:
* 2 lbs lean beef stew meat, cut into 1-inch cubes (such as sirloin or round)
* 2 tablespoons olive oil
* 1 large onion, chopped
* 2 cloves garlic, minced
* 2 red bell peppers, seeded and chopped
* 1 yellow bell pepper, seeded and chopped
* 1 (28 ounce) can crushed tomatoes
* 1 (15 ounce) can diced tomatoes, undrained
* 2 tablespoons Hungarian sweet paprika (or a mix of sweet and smoked for a deeper flavor)
* 1 tablespoon caraway seeds
* 1 teaspoon dried marjoram
* 1/2 teaspoon cayenne pepper (optional, for a touch of heat)
* 4 cups low-sodium beef broth
* 2 bay leaves
* 1 lb Yukon Gold potatoes, peeled and cut into 1-inch cubes
* 1 lb carrots, peeled and sliced into 1/2-inch rounds
* 1/4 cup chopped fresh parsley, for garnish
* Salt and freshly ground black pepper to taste
Equipment:
* Large skillet
* 6-quart or larger slow cooker
Instructions:
1. Sear the Beef (Important for Flavor):
* Heat olive oil in a large skillet over medium-high heat.
* Pat the beef cubes dry with paper towels (this helps them brown).
* Working in batches (do not overcrowd the pan), sear the beef on all sides until nicely browned. This step develops a rich, deep flavor.
* Transfer the seared beef to the slow cooker.
2. Sauté Aromatics:
* In the same skillet, add the chopped onion and cook until softened and translucent, about 5-7 minutes.
* Add the minced garlic and cook for another minute until fragrant.
* Add the chopped bell peppers and cook for 3-5 minutes, until slightly softened.
3. Combine Ingredients in the Slow Cooker:
* Pour the crushed tomatoes and diced tomatoes over the beef in the slow cooker.
* Add the sautéed onion, garlic, and bell peppers to the slow cooker.
* Stir in the paprika, caraway seeds, marjoram, and cayenne pepper (if using).
* Pour in the beef broth and add the bay leaves.
* Season with salt and pepper to taste.
4. Slow Cook:
* Cover the slow cooker and cook on low for 7-8 hours or on high for 4-5 hours, or until the beef is very tender.
5. Add Potatoes and Carrots:
* During the last 2 hours of cooking (on low) or the last hour of cooking (on high), add the cubed potatoes and sliced carrots to the slow cooker.
* Continue cooking until the potatoes and carrots are tender.
6. Final Touches and Serving:
* Remove the bay leaves from the goulash before serving.
* Taste and adjust seasoning with salt and pepper as needed.
* Ladle the goulash into bowls and garnish with fresh chopped parsley.
Serving Suggestions:
* Traditional: Serve with a dollop of sour cream or plain Greek yogurt (for a healthier option).
* Sides: Crusty bread for dipping into the flavorful broth, or a side of spaetzle (Hungarian egg noodles).
* Vegetables: A simple green salad complements the richness of the goulash.
* Wine Pairing: A dry red wine like Pinot Noir or a Hungarian Egri Bikavér (Bull's Blood) pairs well.
Tips for Heart Health:
* Choose Lean Beef: Opt for lean cuts of beef like sirloin or round to reduce saturated fat. Trim any visible fat before cooking.
* Low-Sodium Broth: Use low-sodium beef broth to control sodium intake.
* Healthy Fats: Olive oil is a heart-healthy fat.
* Load Up on Vegetables: This recipe is packed with vegetables, which are naturally low in calories and high in fiber and nutrients.
* Limit Salt: Taste and adjust seasoning carefully, using salt sparingly.
Enjoy this delicious and heart-healthy Crockpot Hungarian Goulash!
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