High-protein diced beef goulash with squash and peppers

Beef goulash with Hokkaido squash, peppers, onions and caraway, braised in a pot and thickened without flour. A gluten-free dinner with 35 g protein and 377 kcal per serving.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 110 min
• Total time: 130 min
• Calories: 377 kcal per serving
• Protein: 35 g
• Fat: 17 g
• Carbs: 17 g

Ingredients

• 600g diced beef
• 2 onions
• 2 garlic cloves
• 2 tbsp olive oil
• 2 tbsp tomato purée
• 2 tbsp paprika
• 500ml beef stock
• 400g Hokkaido squash
• 2 peppers
• 1 tsp caraway seeds
• 1 tsp marjoram
• 1 bay leaf
• ½ tsp salt
• 1 pinch of pepper

Method

You’ll need: saucepan · chopping board · knife · wooden spoon · ladle

1. Pat the diced beef dry and cut any large pieces down to 3 cm. Dice the onions and garlic.
2. Brown the meat in batches in the olive oil in a casserole, 4 minutes per batch, until browned all over, then take it out.
3. Cook the onions in the pot for 5 minutes until they take on some colour. Stir in the garlic, tomato purée, paprika and caraway and toast everything for 1 minute.
4. Deglaze with the beef stock, add the meat, marjoram and bay leaf, cover and braise the goulash over a low heat for 75 minutes.
5. Cut the squash and peppers into 2 cm pieces, add them and simmer everything uncovered for another 20 minutes until the meat and squash are tender.
6. Remove the bay leaf, season the goulash to taste with salt and pepper and serve.

Good to know

Classic goulash, except the squash braises along for the last 20 minutes and thickens the sauce slightly. You don't need any flour.

Swaps

Diced beef → diced venison (stronger flavour; for children, in pregnancy and when trying for a baby, only farmed or lead-free shot). Hokkaido squash → sweet potato (sweeter). Beef stock → vegetable stock. Sweet paprika → replace half with hot paprika (spicier).

Cooking tips

Brown the meat in small batches, otherwise it releases water instead of browning. Reheated the next day, the goulash tastes even more rounded.

Storage

Keeps for 3 days in the fridge, or 3 months frozen.

Allergens

Free from gluten, milk and egg; check the beef stock for celery. Suitable for children and in pregnancy.

Frequently asked questions

Can you freeze beef goulash?

Keeps for 3 days in the fridge, or 3 months frozen.

How long does beef goulash keep in the fridge?

Keeps for 3 days in the fridge, or 3 months frozen.

Dairy-free recipes