This fall started out very wet. It rained every day for almost two weeks. They say April showers bring May flowers and that is quite true. Yet chilly, rainy fall days bring cravings for comfort food. It’s time to change from grilling to low and slow cooking. A big pot of hearty soup or stew sure hits the spot. So I got out my Dutch oven and made Szegedinger Gulasch (German Sauerkraut Beef Goulash) to satisfy the first of many of my fall cravings.
Beef stew is near and dear to my heart. It holds memories of my dad making it time and time again. Goulash is a type of stew and it also reminds me of those family meals when I was growing up. It’s my German heritage that kicks in because Germans sure do enjoy goulash. I saw so many variations of it in magazines, cookbooks, and restaurants while visiting there last year.
Hearty can be healthy too. It all has to do with the ingredients and balance of a meal. Szegediner Gulasch is a prime example. It starts with beef as the base. Beef is a wonderful source of protein with essential nutrients to keep you satisfied and your body going. Then onions join in the pot adding their own vitamins and nutrients. Paprika is ground capsicum peppers loaded with Vitamin A, carotenoids, lutein, and zeaxanthin – all good for your eyes.
Wine is good for the heart. A little of it along with beef broth, garlic, and tomato paste bring in more flavor and healthy goodness. Then sauerkraut, an uber vegetable, adds its classic and familiar tang. Why is sauerkraut an uber vegetable? It’s fermented cabbage. Fermentation produces lactic acid bacteria, a natural probiotic good for the digestive system.
Szegendinger Gulasch is healthy comfort food. To round out the meal, a dollop of sour cream goes on top for a little dairy and calcium. Serve it with boiled potatoes or on top of spaetzle or noodles. A leafy green salad on the side is a bonus of fiber and even more nutrients. Oh, and whole grain bread is great to sop up every drop of the rich, tangy sauce.
A note about this goulash: It originates in Hungary and is named after poet and writer, Josef Szekely. The Hungarian recipe calls for pork. It has since become a popular dish in many European countries, especially Germany. Along the way the meat used in the dish varies including pork, beef, and veal. My preference is beef because I enjoy it so much flavored with paprika.
Fall is a time for low and slow cooking. It also gives an opportunity to spend valuable time with family and friends while a meal is simmering on the stove. Sunday Supper has partnered with the Beef Checkoff to share recipes and show how to build a healthy plate with beef. Scroll down to find the list of them and each one is a click away. Also look at Cider Beef Stew, Boeuf aux Carottes (Beef and Carrots), and my Dad’s Beef Stew.
More on The Beef Checkoff: You can follow them on Facebook, Pinterest, Twitter. You can also find lots of information, tips, and recipes on the Beef, It’s What’s For Dinner website. Take a look at the Healthy Meals with Beef Pinterest Board for more inspiration and recipes.
- 2 pounds boneless beef shoulder or chuck roast, trimmed and cut into 1-inch cubes
- 3 tablespoons Hungarian sweet paprika, divided (not smoked paprika)
- 2 tablespoons Hungarian hot paprika
- 2 tablespoons vegetable oil
- 2 tablespoons lard or vegetable oil, plus more if needed
- 1 large onion, cut in half and thinly sliced
- 1 teaspoon kosher salt, divided
- ½ teaspoon fresh cracked pepper, divided
- 1 clove garlic, minced
- 3 tablespoons tomato paste
- 1 cup low-sodium beef broth
- ½ cup dry red wine
- 1 cup water (approximate - less or more as needed)
- 1 pound sauerkraut, drained
- 1 tablespoon cornstarch
- Sour cream for garnish
- Place beef cubes in a large bowl. Sprinkle 2 tablespoons sweet paprika and hot paprika on the beef. Drizzle vegetable oil over beef. Stir to coat beef cubes with paprika and oil. Cover and chill for 1 hour.
- Heat 2 tablespoons lard in a large Dutch oven or soup pot over medium heat. Working in batches, add the beef to the pot and brown on all sides. Do not brown the beef all at once.
- Note paprika browns quickly and so watch over it and turn beef cubes before it blackens/burns. Transfer browned beef to a plate or bowl.
- Add 1 tablespoon of lard to the pot if needed (if the pot looks "dry" and does not have a layer of melted lard in the bottom).
- Add onion slices, ½ teaspoon salt, and ¼ teaspoon pepper to the pot and cook until onions have softened, stirring occasionally, about 5 minutes.
- Add garlic, stir, and cook for 1 minute.
- Add tomato paste, beef broth, wine, and remaining 1 tablespoon sweet paprika, ½ teaspoon salt, and ¼ teaspoon pepper. Stir to combine.
- Add browned beef and any accumulated juices back to the pot. Add enough water to just cover the beef. Stir.
- Bring to a boil then lower heat to simmer. Cover and simmer for 1 hour.
- Add drained sauerkraut. Stir. Cover and simmer for 30 minutes.
- Stir together cornstarch with about 1 tablespoon cold water to make a slurry.
- Slowly pour in the cornstarch slurry while stirring. This will thicken the sauce. Cook for 2 minutes.
- For best results, cool to room temperature then chill overnight in a sealed container. Re-heat prior to serving. The flavors will develop further and sauerkraut will mellow.
- Serve with a dollop of sour cream on top.
- You can also serve it on top of egg noodles or spaetzle or with boiled potatoes if desired.
Are you looking for hearty and healthy meals? Take a look at these low and slow cooked recipes with beef by Sunday Supper tastemakers:
Healthy Plates with Beef
- Beef and Green Beans over Orange Rice by Cindy’s Recipes and Writings
- Beef Short Ribs with Polenta and Sauteed Greens by Whole Food | Real Families
- Beer Braised Beef Brisket by Life Tastes Good
- Beef Stifado by Recipe for Perfection
- Classic Pot Roast with Lemon & Rosemary by MealDiva
- Easy Stovetop Marsala Roast Beef by Family Foodie
- Filet Mignon with Cherry Sauce by Peanut Butter and Peppers
- Garlic & Herb Prime Rib with Roasted Potatoes & Beets by Momma’s Meals
- Rosemary Garlic Brisket by That Skinny Chick Can Bake
- Sauerbraten by A Kitchen Hoor’s Adventures
- Shank Cut Osso Buco by Recipes Food and Cooking
- Slow Cooker Beef Stew by Bobbi’s Kozy Kitchen
- Slow Cooker Beef Black Bean Chili by Alida’s Kitchen
- Slow Cooker Caribbean Beef Stew by Food Done Light
- Slow Cooker Italian Beef and Barley Vegetable Soup by Meal Planning Magic
- Slow Cooker Steak Fajitas by Daily Dish Recipes
- Spoon Roast with Mushrooms and Farro by Cooking Chat
- Szegediner Gulasch (German Sauerkraut Beef Goulash) by Magnolia Days
- Thai Red Curry with Beef and Butternut Squash by kimchi MOM
- Vietnamese Style Beef Stew by I’m Not the Nanny
- Plus 5 Quick Side Dishes for Beef by Sunday Supper Movement
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Disclosure: This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.