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Hungarian goulash
A meat and vegetables stew flavoured with paprika. Serve with noodles.
What you need
- 45 ml vegetable oil
- 2 large onions, peeled and sliced
- 2 cloves garlic, peeled and sliced
- 6 tsp plain flour
- 6 tsp paprika
- 1 kg diced pork
- 250 ml red wine
- 400 g canned chopped tomatoes
- 1 green pepper, de-seeded and sliced
- 1 tsp dried thyme
- 2 bay leaves
- seasoning
- 225 g closed cup mushrooms, wiped and sliced
Method
Preheat oven to 160°C. Heat 30 ml of the oil in a large pan and gently fry onions and garlic for 5 min. Meanwhile, mix flour and paprika together and coat pork with this mixture.
Transfer onions and garlic to a casserole. Add remaining oil to the pan, then cook the pork briskly for 5 min to brown well. Transfer to the casserole. Add the wine, tomatoes, green pepper and herbs. Season.
Cover and cook in the oven for 1 hr 30 min.
Add mushrooms and cook for 15 min or until the pork is tender.
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Preparation 15 minutes Cook 2 hours Total 2 ¼ hours -
Energy 381 kcal/serving Fat 4.77 g/serving Carbohydrates 57.33 g/serving Glycaemic Index 21 Glycaemic Load 2.03 
Serving suggestion
Freshly cooked noodles
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1597 | 442 | 10475 | 8350 |
| Energy (kcal) | 381 | 105 | 2500 | 2000 |
| Protein (g) | 38.0 | 10.5 | ||
| Carbohydrate (g) | 12.0 | 3.33 | 345 | 275 |
| Fat (g) | 17.2 | 4.77 | 95 | 70 |
| Fat (saturated) (g) | 4.35 | 1.20 | ||
| Fibre (g) | 2.43 | 0.67 | ||
| Sodium (mg) | 107 | 29.7 | ||
| Salt (equivalent) (g) | 0.27 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 191 | 53.0 | 800 |
| Vitamin B-12 (µg) | 1.14 | 0.31 | 1 |
| Vitamin B-6 (mg) | 1.08 | 0.30 | 2 |
| Vitamin C (mg) | 26.1 | 7.22 | 60 |
| Vitamin D (µg) | 38.0 | 10.5 | 266 |
| Vitamin E (mg) | 2.36 | 0.66 | 10 |
| Zinc (mg) | 4.08 | 1.13 | 15 |
| Calcium (mg) | 75.6 | 21.0 | 800 |
| Folate (mcg) | 33.8 | 9.36 | 200 |
| Iron (mg) | 3.55 | 0.98 | 14 |
| Magnesium (mg) | 64.7 | 17.9 | 300 |
| Niacin (mg) | 10.7 | 2.97 | 18 |
| Pantothenic acid (mg) | 2.08 | 0.58 | 6 |
| Riboflavin (mg) | 0.71 | 0.20 | 1.6 |
| Phosphorous (mg) | 432 | 119 | 800 |
| Thiamin (mg) | 1.74 | 0.48 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaves or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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