Eastern European · dinner, lunch
Gulyásleves: Hungarian Goulash Soup
Video by Kitchen Paprikash on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A brothy beef and root-vegetable soup with no flour or cream: around 30 g of protein per serve plus zinc and vitamin B12 from the beef, and carrots, parsnips and potatoes for fibre and vitamin A.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Cube the beef. Chop the onions, slice the carrots and parsnips, cut the celery into a few pieces, deseed the half pepper and halve the tomato. Peel and cube the potatoes and keep them in a bowl of water. 0:28
- Warm the oil in a large pot and cook the onions gently until soft. Stir in the paprika, then the beef, salt, pepper and halved garlic, and cook over medium heat until the meat is seared all over. 2:08
- Add the pepper and tomato with just enough water to cover the meat. Cover and simmer slowly until the beef is almost tender, about 1–1½ hours. 3:03
- Pour in about 1 litre more water, add the carrots, parsnips, celery and bay leaves, cover and cook until the vegetables are half done. 3:23
- Add the potatoes and cook until everything is tender. Season with salt, pepper and chopped parsley, and serve 3–4 ladles per person with extra parsley. 3:48
Tip. Add chilli or Hungarian hot pepper paste if you like heat. Serve with a slice of good rye or wholegrain bread. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 22%
- Protein 25%
- Fat 53%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 54% of the 26 g of net carbs come from the red-skin potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High78%
1.9 µg a serve, mostly from beef chuck (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High60%
6.6 mg a serve, mostly from beef chuck (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High46%
25 µg a serve, mostly from beef chuck (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High42%
0.7 mg a serve, mostly from beef chuck (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High41%
366 µg a serve, mostly from carrots (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High38%
46 µg a serve, mostly from parsley (48%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High35%
31 mg a serve, mostly from green pepper (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High23%
1080 mg a serve, mostly from red-skin potatoes (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High23%
4.2 mg a serve, mostly from beef chuck (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High23%
3.4 mg a serve, mostly from oil (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High20%
78 µg a serve, mostly from parsnips (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source17%
0.3 g a serve, mostly from beef chuck (62%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source16%
67 mg a serve, mostly from red-skin potatoes (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Calcium6%
81 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.2 µg a serve, mostly from beef chuck (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kitchen Paprikash; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.