As the days get shorter and the weather cools, many of us will be wanting quick, healthy dinner recipes that satisfy, and this beef goulash can accomplish that for us!
Goulash is a Hungarian term used to describe a soup or stew that consists of meat, vegetables, and seasonings like paprika.
Here are some health benefits of consuming this simple yet hearty beef goulash.
Beef is a quality dietary source of complete protein (all essential amino acids) necessary for proper growth and maintenance of the body (1). Beef is composed of primarily protein and fats, with mostly saturated and monounsaturated fats, but also contains a specific fat called conjugated linoleic acid (CLA) that has been linked to health benefits like weight loss and enhanced insulin sensitivity which can lead to improvements for those with type 2 diabetes (2). Beef is also an excellent source of essential vitamins like vitamin B3, B6, and vitamin B12 which is necessary for the proper function of the nervous system, red blood cell formation, and DNA synthesis (3). Minerals like zinc, selenium, and iron are also found in beef which can support the formation of genetic material, wound healing, thyroid function, and for carrying oxygen to all parts of the body (4) (5) (6).
Eggplant (Solanum melongena) is technically a nutrient-dense fruit but is most often consumed as a vegetable. Low in calories, eggplant provides nutrients like manganese, folate (B9), and potassium which are necessary for energy production, DNA production, nerve transmission, muscle contraction, and proper heart function. In addition to nutrients, eggplant is high in antioxidants like anthocyanins which protect our cells from the damage that can be caused by free radicals (7). Eggplant is high in fiber, and a higher dietary intake of fiber has been associated with a reduced risk for diseases like type 2 diabetes (8).
Paprika (Capsicum annuum) is a dried spice made from varieties of the pepper plant which is a part of the nightshade family along with potatoes, eggplant, and tomatoes. Paprika is high in micronutrients like vitamins A (beta carotene) and E, and minerals like iron which can support healthy eyesight, and the oxygenation of body tissues (9) (10). Paprika also contains oxygen-containing carotenoid pigments called xanthophylls, which have been found to reduce abdominal fat and body mass index (BMI) in healthy overweight individuals (11).
Beef Goulash with Eggplant & Squash Recipe
2 tbsp. avocado oil
4-5 garlic cloves, chopped
1 small onion, diced
1 lb. grass-fed/finished ground beef
1 medium eggplant, cut into 1-inch cubes
1 (each) zucchini, yellow squash, diced
10-15 grape tomatoes, halved
1/3 cup fresh basil, chopped
2 tbsp. tomato paste
2-3 tsp. paprika
¾ cup coconut cream
Sea salt and black pepper to taste
Heat the oil in a large pan over medium heat, add the onion and garlic, and saute for a couple of minutes. Add the ground beef, and brown. Add the eggplant and squashes, and cook until soft, about 5 minutes. Add the tomatoes, basil, paprika, and seasonings, and stir to combine. Add the coconut cream, tomato paste and stir to combine. Simmer for about 5 minutes to thicken and serve.
Serve over wild rice with a simple green salad.
Here’s another goulash recipe.