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Main mealMain CourseBalancedBeef€€€

Goulash with Bread Dumplings

Name: Goulash with Bread Dumplings
Prep time: 20 min
Cook time: 120 min
Total time: 140 min
Yield: 4
Ingredients: 600 g Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw; 600 g Onions, yellow, raw; 1 tbsp Oil, olive, extra virgin; 1 clove Garlic, raw; 20 g Spices, pepper, red or cayenne; 20 g CONCENTRATED TOMATO PASTE, TOMATO; 100 ml Alcoholic Beverage, wine, table, red, Merlot; 600 ml Soup, beef broth, cubed, prepared with water; 1 piece Spices, bay leaf; 2 pinch Salt, table, iodized; 0.5 tsp Spices, marjoram, dried; 300 g Bread, mulitgrain, commercial; 250 ml Milk, whole, 3.25% milkfat, with added vitamin D; 2 piece Eggs, Grade A, Large, egg whole; 50 g Onions, yellow, raw; 10 g Butter, stick, unsalted; 30 g Flour, bread, white, enriched, unbleached; 1 tbsp Parsley, fresh; 1 pinch Salt, table, iodized

Traditional and succulent beef goulash with bread dumplings combines slow-braised beef in a rich onion sauce with light dumplings for the perfect Sunday lunch.

Prep time20 min

Cook time120 min

Total time140 min

Servings4

Recipe

For the beef goulash

Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw600 gOnions, yellow, raw600 gOil, olive, extra virgin1 tbspGarlic, raw1 cloveSpices, pepper, red or cayenne20 gCONCENTRATED TOMATO PASTE, TOMATO20 gAlcoholic Beverage, wine, table, red, Merlot100 mlSoup, beef broth, cubed, prepared with water600 mlSpices, bay leaf1 pieceSalt, table, iodized2 pinchSpices, marjoram, dried0.5 tsp

For the bread dumplings

Bread, mulitgrain, commercial300 gMilk, whole, 3.25% milkfat, with added vitamin D250 mlEggs, Grade A, Large, egg whole2 pieceOnions, yellow, raw50 gButter, stick, unsalted10 gFlour, bread, white, enriched, unbleached30 gParsley, fresh1 tbspSalt, table, iodized1 pinch

Large cast-iron pot with lidLarger pot for cooking the dumplingsLarger bowlSmall panKnifeCutting boardWooden spoonKitchen scale

Per servingTotal

Calories:550 kcal2200 kcal

Protein:45 g180 g

Carbohydrates:45 g180 g

Fiber:10.7 g42.8 g

Water:533.1 ml2132.4 ml

Fat:19 g76 g

Micronutrients

Sugar:19.2 g76.6 g

Saturated fat:6.6 g26.4 g

Cholesterol:163.1 mg652.5 mg

Sodium:972.4 mg3889.5 mg

Potassium:1398.9 mg5595.5 mg

Calcium:254.3 mg1017.1 mg

Iron:8.1 mg32.3 mg

Magnesium:123.2 mg492.8 mg

Zinc:12.9 mg51.5 mg

Phosphorus:672.3 mg2689.3 mg

Vitamin C:22.8 mg91.1 mg

Vitamin A:208.4 µg833.4 µg

Vitamin D:1.3 µg5.3 µg

Vitamin B12:5.5 µg22.1 µg

Instructions

1Cut the beef flank into even, approximately 3 cm cubes and pat them dry with a paper towel.
2In a large cast-iron pot, heat the olive oil over medium heat. Add the finely chopped onion and a pinch of salt, and slowly sauté over low heat for 15 to 20 minutes, until completely soft and golden-caramelized.
3Add the chopped garlic, tomato paste, ground sweet paprika and ground cumin to the softened onion. Stir for 1 minute, until the spices become fragrant.
4Add the cut beef to the pot, place in the bay leaf, and pour in the red wine. Scrape the browned bits from the bottom of the pot with a wooden spoon and cook for 3 to 4 minutes, until the alcohol evaporates.
5Pour in the warm beef stock, cover the pot, reduce the heat to low, and let the goulash simmer slowly for 90 to 105 minutes. Halfway through cooking, stir in the dried marjoram, salt and black pepper.
6While the goulash is simmering, prepare the dumplings: place the cubed whole-grain bread in a larger bowl and pour the warm milk over it. In a small pan, sauté the chopped onion in butter for 3 minutes, until softened, then add it together with the parsley to the bread.
7Mix the beaten eggs, flour, grated nutmeg and salt into the bread. Gently knead the mixture with your hands and let it rest for 15 minutes.
8With moist hands, shape 8 evenly sized dumplings. Bring salted water to a boil in a larger pot, reduce the heat to a gentle simmer, carefully place the dumplings into the water, and cook them in the covered pot for 12 to 15 minutes.
9Remove the cooked dumplings from the water with a slotted spoon, arrange them on plates, pour the hot, thick beef goulash over them, and serve immediately.

Nutritional benefits

Thanks to the high protein content in beef and the dietary fiber in bread dumplings, this meal supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.