At only 335 calories and containing ALL your 5-a-day, our Hungarian Goulash is perfect if you’re looking to start the New Year on the right foot. Not only is it filling, warming and comforting but it also gives you ample room to include some lean protein too – ideal if you’re on the 5:2 or any other calorie-restricted diet. If you want to give this dish a try but don’t have all the spices to hand, the spice kit is available in our Shop together with a number of other fantastic low calorie recipes and spice kits.
Make a New Year commitment to getting ALL your 5-a-day everyday!
PIROS GULYÁS (Hungarian Vegetable Goulash) – Serves 2
- 160g swede, peeled and cut into 2cm dice
- A large red onion, chopped (160g)
- 2 large tomatoes, chopped (160g)
- 1 red pepper, chopped into large chunks (160g)
- 160g tinned butter beans, drained
- A little olive oil
- 4-5 cubeb peppercorns (use black peppercorns if you don’t have cubeb)
- 1 bay leaf
- 2 garlic cloves, finely chopped
- ½ tsp sweet smoked paprika
- ½ tsp chilli flakes
- ¼ tsp ajwain or caraway seeds (optional)
- 2 tsp ground coriander
- 2 tbsp tomato puree
- Approx 300ml hot water
Begin by placing the swede in a saucepan of cold salted water, bring to the boil and simmer for about 20 minutes until just cooked. Drain and set aside.
Meanwhile, crush the peppercorns with the back of a spoon or with a pestle and mortar. Heat the oil in a separate heavy based saucepan and fry the crushed pepper and whole bay leaf for about 10 seconds. Add the onion with a pinch of salt and cook over a medium heat for about 10 minutes, stirring frequently to ensure nothing burns.
Once the onions are soft and golden, add the garlic and cook for a further couple of minutes. Add the ground spices and tomato puree and cook the paste for a couple of minutes (it will appear quite dry but just add a splash of water if the spices look like they are catching on the bottom of the pan).
Add the tomatoes, red pepper and cooked swede and stir to cover in the paste. Pour over just enough hot water to cover the vegetables (approx. 300ml) and simmer, uncovered, for about 20 minutes (top up with a little more hot water now and again if the stew looks like it has reduced too much).
Season to taste and add the butter beans for a final 5 minutes.
If you're not restricting your calories, it's great served on top of rice with a spoonful of sour cream.
Your 5-a-day done!