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Last updated: 20 May 2010

Goulash soup

Recipe by: Azmina Govindji  |  Photo by: Reader's Digest
  • (1)
  •   Easy  
  • Ready in: 2 hours
Goulash soup
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Added to favourites by 18 cook(s)
  • Prep: 30 mins  Cook: 1 hour 30 mins
  • Serves: 4
This rich meal-in-a-bowl combines beef with vegetables and dumplings and the three essential ingredients of an authentic goulash – paprika, onions and caraway seeds. Serve with boiled or steamed potatoes.

Recipe provided by:

Reader's Digest | DIABETES Cookbook

Ingredients

2 tsp rapeseed oil
2 large onions, sliced
2 garlic cloves, finely chopped
500g (1 lb 2 oz) lean chuck steak, trimmed and cut into 2 cm (3/4 in) cubes
2 large carrots, diced
1 tbsp paprika
¼ tsp caraway seeds
1 tin chopped tomatoes, about 400 g
750ml (1¼ pints) beef stock, preferably home-made
170g (6 oz) white cabbage, finely shredded
salt and pepper
chopped parsley to garnish
Parsley and onion dumplings:
2 tsp rapeseed or vegetable oil
1 onion, finely chopped
1 egg
3 tbsp skimmed milk
3 tbsp chopped parsley
120g (4¼ oz) fresh white breadcrumbs

Preparation method

1. Heat the oil in a large saucepan, add the onions and garlic and cook over a moderately low heat, stirring frequently, for 10 minutes or until beginning to brown.
2. Add the cubes of beef and cook, stirring, for 5 minutes or until browned all over. Add the carrots, paprika, caraway seeds, tomatoes with their juice and stock. Season with salt and pepper to taste. Stir well and bring to the boil, then cover and simmer gently for 1 hour or until the beef is just tender.
3. Meanwhile, make the dumplings. Heat the oil in a frying pan, add the onion and cook over a low heat, stirring frequently, for about 10 minutes or until softened but not coloured. In a bowl, beat the egg and milk together, then add the onion, parsley and breadcrumbs. Season with salt and pepper to taste and mix well.
4. Add the cabbage to the saucepan and stir to mix with the beef and other vegetables. With wet hands, shape the dumpling mixture into 12 walnut-sized balls. Add to the pan, cover and cook for a further 15 minutes or until the dumplings are cooked. Taste for seasoning and serve hot in warmed deep soup plates, sprinkled with chopped parsley.

Copyright

Copyright by The Readers Digest Association, Inc. 2004

Each serving provides

Excellent source of folate, niacin, vitamin A, vitamin B1, vitamin B6, vitamin B12, vitamin C, vitamin E, zinc. Good source of iron, selenium, vitamin B2.

Some more ideas

Replace the beef with 340 g (12 oz) stewing veal and add 100 g (3½ oz) diced smoked pork sausage with the cabbage. * Use 1 seeded and thinly sliced red pepper instead of the cabbage. * For a spicy soup, add 1 seeded and finely chopped fresh red chilli with the paprika.

Plus points

Cabbage belongs to the brassica group of cruciferous vegetables. These contain glucosinolates and other sulphur compounds associated with lowering the risk of cancer. These vegetables are also good sources of vitamin C and among the richest vegetable sources of folate. * Dumplings are a nutritious addition to soups or stews, being filling and providing starchy carbohydrate.
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More Tweaks (2)

  Tweaks

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  • Tweak: emjo Used different ingredients:

    I used savoy cabbage instead of white cabbage, dried chilli flakes instead of the fresh simply because I had them in stock and increased the caraway seeds to half a teaspoon.

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    Tweak: emjo Took shortcuts:

    I used a pressure cooker, which reduced the time needed for the inital cooking to half an hour and then only a further 5 minutes to cook the dumplings once added.

    Like this tweak? [ YES ]
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›› More Reviews & comments (1)

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  • Review: emjo

    I was looking for a filling and tasty winter warmer during the freeze and this fitted the bill nicely. It's extremely easy to make and full of flavour. To make it go further, you could add a can of baked beans, which might appeal to children, too.

    Posted: 11 Jan 2010 Easy

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Nutrition

  • Calories 450kcal
  • protein 38g
  • Fat 15g
  • Saturated Fat 4.5g
  • Carbohydrates 46g
  • Sugars 19g
  • Fibre 6g
 
 
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