Beef and Pumpkin Goulash
(2 votes)
(2 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
377
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 18.4 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 8.4 μg | (280 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 1,079 mg | (27 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 9.2 mg | (115 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams Beef (strip steak)
- 400 grams diced Pumpkin (or winter squash)
- 1 green Bell pepper
- 1 Red Bell pepper
- 1 onion
- 1 garlic clove
- 1 Tbsp clarified butter
- 400 milliliters Beef broth
- 1 Tbsp Tomato paste
- 2 tsps ground paprika
- 2 tsps Pastry flour
- 1 tsp Curry powder
- 2 tsps rosemary (chopped)
- salt
- freshly ground peppers
Preparation steps
1.
Cut the beef into bite-sized pieces.
2.
Rinse the peppers, trim, cut in half, remove the seeds and dice. Peel the onion and chop. Peel and mince the garlic.
3.
Heat the butter in a large frying pan and sear the meat on all sides. Season with salt and pepper. Remove the meat from the pan.
4.
Add the onion and garlic and sweat until softened. Add the tomato paste, paprika and flour and cook for 2-3 minutes.
5.
Return the meat to the pan then stir in the broth. Cover and simmer for about 30 minutes.
6.
Stir in the pumpkin, diced peppers, curry and rosemary. Season with salt and pepper, cover and simmer for 30 minutes, until meat and pumpkin are tender. Season with salt and pepper and serve.
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