Duck legs make a richly flavoured, hearty goulash soup – the meat is delicious spooned up with the chunks of carrot, celeriac and mushroom, and a spoonful of soured cream gives a creamy finish. For a complete meal in a bowl, add some potato dumplings flavoured with onion and garlic.
For a duck and cabbage goulash soup, blanch ½ head of shredded green cabbage in boiling salted water until it is just wilted. Drain well, then add to the simmering soup about halfway through the cooking time in step 3. * To make potato dumplings for the soup, use 750 g (1 lb 10 oz) floury potatoes, such as King Edwards, cut in half if large. Cook them in boiling salted water until tender, but not soft and mushy. Drain well and leave until cool enough to handle, then peel. Mash or grate coarsely. Add 1 egg, lightly beaten, 1 tbsp semi-skimmed milk, 4 tbsp each plain flour and couscous, 2 spring onions, thinly sliced, 2 chopped garlic cloves, and salt and pepper to taste, then mix to a dough. Take a lump of the dough, about 2 tbsp, and roll into a tight ball. Repeat to make 12 dumplings in all. Bring a wide pan of water to the boil. Gently plop the dumplings into the water and let the water come to the boil again, then lower the heat until the water is gently simmering and cook for 10–12 minutes. Lift out the dumplings with a draining spoon and leave them to drain on kitchen paper for a few minutes. Add 2 dumplings to each bowl of goulash soup and serve.
Tomatoes contain lycopene, a carotenoid compound that acts as an antioxidant. Recent studies suggest that lycopene may help to protect against bladder and pancreatic cancers. * Skinning duck before cooking removes about two-thirds of the fat. * Duck is a good source of many of the B vitamins, as well as providing iron and zinc. Weight for weight, it contains over twice as much B1 and B2 as chicken and 3 times as much iron.
A, B6, B12, C, B1, B2, E, folate, copper, iron, zinc, potassium