About the Recipe

One Pot Goulash is a classic Hungarian-inspired dish that brings together tender beef pieces simmered in a rich, aromatic tomato sauce with paprika and vegetables. This hearty, comforting stew is perfect for family dinners and batch cooking, as the flavors develop and improve over time. It's a versatile dish that can be adapted for various dietary needs while maintaining its signature smoky, savory character.

Suitable For

• Weight management (lean beef, high protein)
• Prediabetes / Type 2 diabetes (moderate-carb, high protein)
• Cardiovascular risk patients (use lean cuts, limit fat)
• High-protein diet plans
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans

Standard Portion

1 Serving – ~350g

Ingredients

• 400g lean beef stewing steak, cubed
• 1 cup chopped onion (~120g)
• 2 garlic cloves, minced
• 1 cup chopped red and yellow peppers (~150g)
• 1 cup chopped tomatoes (fresh or canned)
• 300ml low-sodium beef stock
• 1 tbsp tomato paste
• 1 tbsp olive oil
• 2 tbsp sweet paprika (or smoked paprika)
• 1 tsp caraway seeds
• 1 tsp dried thyme
• Salt and black pepper, to taste
• Optional: fresh parsley, chopped, for garnish

Preparation

1. Prep ingredients: Cut the beef into 2–3 cm cubes. Chop the onions and peppers. Mince the garlic.
2. Brown the beef: Heat 1 tbsp olive oil in a large pot or Dutch oven over high heat. Working in batches, brown the beef cubes on all sides (don't overcrowd). Set aside.
3. Sauté the aromatics: In the same pot, reduce heat to medium. Add the chopped onion and cook for 4–5 minutes until softened. Add the garlic and cook for 30 seconds.
4. Add spices: Stir in the sweet paprika and caraway seeds. Cook for 1 minute, stirring constantly, until fragrant (this toasts the paprika and deepens the flavor).
5. Add vegetables and liquids: Add the chopped peppers, tomatoes, tomato paste, and beef stock. Stir well to combine.
6. Return beef and simmer: Add the browned beef back to the pot. Add the dried thyme. Bring to a boil, then reduce heat to low. Cover and simmer for 1–1.5 hours, stirring occasionally, until the beef is tender and the sauce has thickened.
7. Season and serve: Taste and season with salt and black pepper as needed. Serve hot, garnished with fresh chopped parsley. Pairs well with steamed vegetables, cauliflower rice, or a small portion of whole grain.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~300 kcal)

• Use 300g beef (reduce portion)
• Add 1 cup extra vegetables (zucchini, mushrooms)

Prediabetes / Type 2 Diabetes

• Keep portion moderate; pair with non-starchy vegetables
• Avoid adding potatoes or pasta

High Cholesterol

• Trim visible fat from beef before cooking
• Use lean beef or substitute with chicken breast

Hypertension

• Use low-sodium stock
• Reduce or skip added salt
• Paprika adds flavor without sodium

High-Protein Diet Plan

• Increase beef to 500g
• Add 1 tbsp hemp seeds per serving

Result: Protein rises to ~45–50g per serving