Beef Goulash with Hungarian Flavors, Pasta and Sweet Peas

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Beef Goulash with Hungarian Flavors, Pasta and Sweet Peas
Serving Size:4|Prep Time:10minutes|Cook Time:25minutes
Beef Goulash with Hungarian Flavors, Pasta and Sweet Peas

Ingredients

  • 1 pound lean ground beef
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper freshly ground
  • 1 medium yellow onion diced 1/4-inch
  • 4 cloves garlic minced
  • 2 tablespoons sweet or Hungarian style paprika
  • 1/2 teaspoon fresh thyme substitute 1/4 teaspoon dried thyme
  • 1/2 teaspoon fresh oregano or marjoram leaves substitute 1/4 teaspoon dried oregano
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon dried chile flakes
  • 2 tablespoons tomato paste
  • 2 cups vegetable stock low or no sodium
  • 1 tablespoon balsamic vinegar
  • 1 dry or fresh laurel bay leaf
  • 1 tablespoon Worcestershire sauce
  • 8 ounces chickpea pasta tubes work well for this dish or use a wide noodle
  • 1/2 gallon water with 1/4 teaspoon coarse salt for cooking
  • 1 tablespoon olive oil
  • 1 1/2 cups peas
  • 1/4 cup low-fat yogurt
  • 1 tablespoon fresh chives or celery leaves diced

Directions

Print Recipe
  1. Heat a heavy non-stick or cast iron pot over medium-high heat. Break the ground beef into 16 equal pieces by cutting with a knife. Put the beef pieces in the pan and brown on one side without disturbing, about 4 minutes. With a spatula, turn the meat. Sprinkle with the salt and pepper and brown, about another 4 minutes.
  2. Add the onion and garlic, stirring while cooking for 2 minutes. Pour off any rendered fat and discard the fat. Return the meat and pan to the burner and lower the heat to medium.
  3. Add the paprika, thyme, oregano, dry mustard, chile flakes and tomato paste, and cook for 2 minutes, stirring. Add the stock, balsamic vinegar, bay leaf and Worcestershire sauce. Cover and bring the liquid to a simmer, lower heat to a low simmer and cook for about 15 minutes, stirring from time to time.
  4. Put the water into a pot with the salt over high heat, cover with a lid. Bring the water to a rolling boil and add the pasta, cook for 5–7 minutes or until the pasta is just under done. Drain, reserving about 1 ½ tablespoons of the cooking water with the pasta.
  5. Add the oil to the pasta in the reserved pan with the water. Add the peas and place the pan over medium high heat. Heat for 3–4 minutes stirring until the peas are cooked and the pasta is warm.
  6. Place the pasta in a pasta bowl and top with the goulash. Spoon the yogurt at the center of the mounded meat and sprinkle with the chives. Serve immediately.

Chef's Narrative

We’ve lightened the recipe on this classic dish by using vegetable broth and flavor-enriching English-style dry mustard, extra garlic and an herb blend that produces a delicious, velvety sauce. Served with garbanzo-based pasta, this dish is gluten-free. Use fresh shelled peas in the summer and fall or chopped chard in the winter months.

Recipe Substitutions

Nutrition Facts:
Total Calories Per Serving: 470, Total Fat: 13g, Saturated: 5g, Trans Fat: 0g, Sodium: 300mg, Potassium: 528mg, Carbohydrate: 51g, Dietary Fiber: 10g, Protein: 36g
Allergens:
Dairy

Directions

Print Recipe
  1. Heat a heavy non-stick or cast iron pot over medium-high heat. Break the ground beef into 16 equal pieces by cutting with a knife. Put the beef pieces in the pan and brown on one side without disturbing, about 4 minutes. With a spatula, turn the meat. Sprinkle with the salt and pepper and brown, about another 4 minutes.
  2. Add the onion and garlic, stirring while cooking for 2 minutes. Pour off any rendered fat and discard the fat. Return the meat and pan to the burner and lower the heat to medium.
  3. Add the paprika, thyme, oregano, dry mustard, chile flakes and tomato paste, and cook for 2 minutes, stirring. Add the stock, balsamic vinegar, bay leaf and Worcestershire sauce. Cover and bring the liquid to a simmer, lower heat to a low simmer and cook for about 15 minutes, stirring from time to time.
  4. Put the water into a pot with the salt over high heat, cover with a lid. Bring the water to a rolling boil and add the pasta, cook for 5–7 minutes or until the pasta is just under done. Drain, reserving about 1 ½ tablespoons of the cooking water with the pasta.
  5. Add the oil to the pasta in the reserved pan with the water. Add the peas and place the pan over medium high heat. Heat for 3–4 minutes stirring until the peas are cooked and the pasta is warm.
  6. Place the pasta in a pasta bowl and top with the goulash. Spoon the yogurt at the center of the mounded meat and sprinkle with the chives. Serve immediately.

Chef's Narrative

We’ve lightened the recipe on this classic dish by using vegetable broth and flavor-enriching English-style dry mustard, extra garlic and an herb blend that produces a delicious, velvety sauce. Served with garbanzo-based pasta, this dish is gluten-free. Use fresh shelled peas in the summer and fall or chopped chard in the winter months.

Recipe Substitutions

Nutrition Facts:
Total Calories Per Serving: 470, Total Fat: 13g, Saturated: 5g, Trans Fat: 0g, Sodium: 300mg, Potassium: 528mg, Carbohydrate: 51g, Dietary Fiber: 10g, Protein: 36g
Allergens:
Dairy

Ingredients

  • 1 pound lean ground beef
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper freshly ground
  • 1 medium yellow onion diced 1/4-inch
  • 4 cloves garlic minced
  • 2 tablespoons sweet or Hungarian style paprika
  • 1/2 teaspoon fresh thyme substitute 1/4 teaspoon dried thyme
  • 1/2 teaspoon fresh oregano or marjoram leaves substitute 1/4 teaspoon dried oregano
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon dried chile flakes
  • 2 tablespoons tomato paste
  • 2 cups vegetable stock low or no sodium
  • 1 tablespoon balsamic vinegar
  • 1 dry or fresh laurel bay leaf
  • 1 tablespoon Worcestershire sauce
  • 8 ounces chickpea pasta tubes work well for this dish or use a wide noodle
  • 1/2 gallon water with 1/4 teaspoon coarse salt for cooking
  • 1 tablespoon olive oil
  • 1 1/2 cups peas
  • 1/4 cup low-fat yogurt
  • 1 tablespoon fresh chives or celery leaves diced
 

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