Healthier Beef Goulash

This lighter version of classic beef goulash uses lean beef, plenty of vegetables, and less oil for a comforting, flavorful stew that’s easier on the heart. Tender beef simmers with tomatoes, bell peppers, and paprika in a rich broth—perfect for winter evenings. Serve over brown rice or whole-wheat roti for a balanced, family-friendly meal that tastes indulgent but keeps calories and fat in check.

Ingredients

For 6 servings, use these accessible items:

  • 600 grams lean beef (chuck or round), cut into 2 cm cubes
  • 2 large onions, thinly sliced
  • 2 red bell peppers (capsicum), sliced
  • 3 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 1 can (400 grams) diced tomatoes
  • 2 cups low-sodium beef broth or water
  • 2 tablespoons olive oil
  • 2 tablespoons sweet paprika (Hungarian if available)
  • 1 teaspoon smoked paprika (optional for depth)
  • 1 teaspoon caraway seeds (optional)
  • 1 bay leaf
  • Salt and black pepper to taste
  • Fresh parsley, chopped (for garnish)

Direction

  • Prepare this hearty goulash with these steps:
  • Step 1: Heat olive oil in a large pot over medium heat. Add beef cubes in batches, season with salt and pepper, and brown on all sides (about 5 minutes per batch). Remove and set aside.
  • Step 2: In the same pot, add sliced onions and bell peppers. Sauté 6 to 8 minutes until softened and lightly caramelized. Add minced garlic and cook 1 minute more.
  • Step 3: Stir in tomato paste and both paprikas; cook 1 minute to bloom the spices without burning.
  • Step 4: Return browned beef to the pot. Add diced tomatoes with juice, broth, bay leaf, caraway seeds (if using), and a pinch of salt. Bring to a gentle boil.
  • Step 5: Reduce heat to low, cover, and simmer 1.5 to 2 hours until beef is fork-tender, stirring occasionally. Add more broth if it thickens too much.
  • Step 6: Remove bay leaf. Taste and adjust seasoning. Serve hot, garnished with fresh parsley.

Nutrients Information

Per serving (about 1½ cups, approximate values):

  • Calories: 280 to 320
  • Total Fat: 10 to 12 grams
  • Saturated Fat: 3 grams
  • Cholesterol: 70 to 90 milligrams
  • Sodium: 350 to 500 milligrams (lower with low-sodium broth)
  • Total Carbohydrates: 12 to 15 grams
  • Dietary Fiber: 3 to 4 grams
  • Sugars: 6 grams (natural from veggies/tomatoes)
  • Protein: 28 to 32 grams
  • High in lean protein from beef, vitamin C from bell peppers, and iron for energy. Lower fat than traditional versions—great for heart health when paired with whole grains.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service