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Healthy Eating

The Keto Diet: Hungarian Goulash

This is a delicious and filling meal on its own but can also be served over spiralized zucchini, spaghetti squash, or with wilted greens of any kind.

Written by Kari Lund Last updated on July 6, 2018

The ketogenic diet is on a roll and there’s really no question why it has gained so much momentum both inside the athletic world and out. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg) and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

Hungarian goulash is quite different from the American style. American style goulash has some of the same flavors but has been bastardized with the addition of noodles, uses ground beef, and typically contains far less vegetables in the mix (usually just tomato and a little green pepper). The original Hungarian dish has many variations depending on the cook, or from whose grandmother you get the recipe from. The commonalities in this stew almost always include chunks of beef, onion, paprika, tomato, potato, green peppers, and caraway as a unique regional seasoning.

To make this a keto appropriate meal, I’ve lessened the amounts of some of the higher carb vegetables and swapped out the starchy potato for a more fiber rich turnip. The slight licorice flavor of turnips also happens to pair incredibly well with the traditional caraway and paprika flavors. This is a delicious and filling meal on its own but can also be served over spiralized zucchini, spaghetti squash, or with wilted greens of any kind.

Hungarian Goulash

Keto Hungarian Goulash

Calories 493, Protein 45g, Total Carbs 12g, Net Carbs 8g, Fat 30g

Prep time: 20 min

Cook time: 20-30 min

Serves: 4

Ingredients:

  • 2 pounds sirloin steak (or similar steak), cubed and seasoned with salt and pepper
  • 2 tablespoon olive oil
  • ½ onion, diced
  • 2 cloves garlic, chopped
  • 1-2 turnips depending on size, peeled and diced (about 1 cup diced)
  • 2 tablespoon paprika
  • 1 tablespoon tomato paste
  • ½ teaspoon caraway seeds
  • 1 bay leaf
  • 1 tablespoon apple cider vinegar
  • 4 cups beef broth
  • 1 green bell pepper, chopped
  • Salt and pepper to taste
  • Sour cream and chopped chives for garnish

Preparation Instructions:

  1. In a Dutch oven, sauté onion and garlic with olive oil until onion begins to soften.
  2. Add steak and cook until browned all over.
  3. Add all other ingredients except the bell pepper and simmer over low heat 90 minutes.
  4. Uncover and add the bell pepper.
  5. Let simmer an additional 30 minutes partly covered until sauce is slightly thickened and beef is very tender.
  6. Season with additional salt and pepper to taste and ladle into bowls for serving.
  7. Top with a dollop of sour cream and chives.

Download the full keto recipe book.

About Kari Lund

Kari believes that everything leading to great health and performance begins with the foods we eat. Simple, nutritious food can make significant and long-term positive changes in health. In her late teen years, Kari was diagnosed with Meniere’s disease. After giving up hope of ever feeling “normal” again, she turned to a whole foods and clean-eating lifestyle. Since doing so, she has seen incredible results in healing with food.

Providing tasty recipes and resources to help others live a more fulfilling life is highly motivating. Kari's personal victories have led her to create the whole-foods focused blog, Cooking Up Clean. Her recipes are a testament that healthy eating can be a visual feast and a delicious meal for the whole family.

When she’s not cooking up something great in the kitchen, you’ll find Kari out enjoying the outdoors, shooting archery, and gardening.

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