Beef, red pepper and mushroom goulash

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Beef, red pepper and mushroom goulash

A comforting stew that helps you limit your red meat intake

1 hour 40 minutes

Serves 2

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

You can also make this recipe in a slow cooker. Heat the oil in a frying pan and brown the beef. Transfer the beef and the remaining ingredients – excluding the stock and the rice – into the slow cooker. Crumble over the stock cube and add 150ml of water, then stir and cover. Cook for around 6 hours on low. Prepare the rice as instructed before serving. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

You can also make this recipe in a slow cooker. Heat the oil in a frying pan and brown the beef. Transfer the beef and the remaining ingredients – excluding the stock and the rice – into the slow cooker. Crumble over the stock cube and add 150ml of water, then stir and cover. Cook for around 6 hours on low. Prepare the rice as instructed before serving. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 garlic clove, crushed
  • 2 teaspoons sweet paprika
  • 100g lean beef, cut into small cubes
  • 1 reduced-salt vegetable stock cube, dissolved in 350ml water
  • ½ red pepper, sliced
  • 1 parsnip, peeled and cut into batons
  • 1 carrot, peeled and cut into batons
  • 12 button mushrooms
  • 50g split red lentils, rinsed
  • Freshly ground black pepper
  • 80g wholegrain rice

CALORIES: 434

FAT: 10g

5 A DAY: 2

SALT: 0.8g

SUGAR: 10.5g

Method

  1. Heat the olive oil in a pan over a medium heat and cook the onion until soft.
  2. Add the garlic and cook for a further 2 minutes.
  3. Add the paprika and stir for 1 minute, then add the meat and cook until browned.
  4. Add the stock a little at a time while stirring and bring to simmering point. Cover and simmer for an hour on the hob or in the oven.
  5. Remove the lid, stir, and add the red pepper, parsnip, carrot, mushrooms, and lentils. Bring back to the boil and simmer for a further 30 minutes or until the meat, lentils and vegetables are tender. Season with black pepper. If needed, add a little extra water.
  6. In the meantime, cook the rice according to instructions.
  7. Serve the goulash over a bed of rice.

You can also make this recipe in a slow cooker. Heat the oil in a frying pan and brown the beef. Transfer the beef and the remaining ingredients – excluding the stock and the rice – into the slow cooker. Crumble over the stock cube and add 150ml of water, then stir and cover. Cook for around 6 hours on low. Prepare the rice as instructed before serving. To thicken, add a tablespoon of cornflour dissolved in a small amount of cold water 30–60 minutes before the end of cooking.

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