Your 5-Day Healthy Lunch Planner


Hungarian Goulash

Hungarian Goulash Photo: Romulo Yanes


  • 3 tablespoons vegetable oil
  • 1 1/2 pounds mushrooms, sliced
  • 2 large onions, halved and sliced (4 cups)
  • 2 red bell peppers, chopped
  • 3 garlic cloves, finely chopped
  • 1/2 teaspoon salt
  • 2 pounds lean beef chuck, cut into 1 1/2-inch pieces
  • 1/4 cup sweet Hungarian paprika
  • 3 tablespoons all-purpose flour
  • 2 teaspoons caraway seeds
  • 2 cups low-sodium beef broth
  • 4 teaspoons tomato paste
  • 1/3 cup chopped, fresh dill or parsley


1. Heat oil in a 5 1/2- to 6-quart heavy pot over medium. Add mushrooms, onions, pepper, garlic, and salt; cook, covered, stirring occasionally, until soft (15 minutes).

2. Push vegetables aside, add beef, and cook, turning meat occasionally, until brown. Push beef aside. Add paprika, flour, and caraway; cook, stirring (1 minute). Gradually whisk in broth, then tomato paste; bring to a simmer, whisking. Stir vegetables and meat back into sauce.

3. Cover and simmer over low until meat is tender (1 1/2 hours). Stir in dill or parsley. Serve.

  • Prep Time:
  • Cook Time:

  • Serve with: egg noodles, reduced-fat sour cream.
  • Yield: Makes: 8 servings (serving size: 1 1/4 cups stew)

Nutritional Information

Calories per serving: 339
Fat per serving: 20.3g
Saturated fat per serving: 6.2g
Monounsaturated fat per serving: 7.5g
Polyunsaturated fat per serving: 4.3g
Protein per serving: 26g
Carbohydrate per serving: 14g
Fiber per serving: 3g
Cholesterol per serving: 86mg
Iron per serving: 4mg
Sodium per serving: 230mg
Calcium per serving: 57mg

Good to Know

Double the recipe and freeze half for last-minute leftovers.