Keto Goulash

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Introduction:

Keto Goulash is a low-carb twist on the traditional comfort food, goulash, which is typically a hearty stew made with ground beef, tomatoes, and a variety of spices. This keto-friendly version substitutes pasta or potatoes with shredded cabbage, making it a great option for those following a ketogenic or low-carb diet. Rich in flavor and easy to prepare, Keto Goulash is a satisfying and nutritious meal that can be enjoyed by the whole family.

Overview of the Recipe:

This Keto Goulash recipe retains the classic flavors of goulash but replaces carb-heavy ingredients with keto-friendly options. Ground beef is cooked with onions and garlic, then simmered in a savory tomato sauce infused with oregano, basil, and bay leaves. Shredded cabbage is added to provide texture and a mild sweetness that complements the richness of the beef and tomatoes. The optional topping of sharp cheddar cheese adds a creamy, tangy finish to the dish.

History and Origin:

Goulash is a traditional Hungarian dish that dates back to the 9th century. It was originally made by shepherds who cooked it in large cauldrons over open fires. The classic version includes beef, onions, paprika, and sometimes other vegetables, and it has evolved over time into various regional adaptations. The American version, often known as “American Goulash” or “Slumgullion,” typically includes ground beef, elbow macaroni, and tomatoes. This Keto Goulash recipe takes inspiration from these traditional versions while modifying it to fit a low-carb diet.

Ingredients:

  • 2 pounds ground beef (80/20)
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes
  • 1 1/2 tablespoons soy sauce
  • 2 tablespoons dried oregano
  • 2 teaspoons dried basil
  • 2 dried bay leaves
  • 1 tablespoon kosher salt
  • 1/2 teaspoon black pepper
  • 10 ounces shredded cabbage
  • 1 cup sharp cheddar cheese, shredded (optional, for topping)

Instructions:

  1. Brown the Ground Beef:
    • In a large pot or Dutch oven, add the ground beef and cook over medium heat. Stir the beef frequently to ensure it cooks evenly. Continue cooking until the beef is fully browned and no pink remains, which should take about 8-10 minutes. If there is excess fat, drain it off to prevent the dish from becoming too greasy.
  2. Cook the Onion and Garlic:
    • Once the ground beef is cooked, add the chopped yellow onion and minced garlic to the pot. Stir the mixture to combine, and continue to cook over medium heat for about 5 minutes, or until the onion becomes translucent and soft. This step adds depth of flavor to the goulash as the onions caramelize slightly and the garlic becomes fragrant.
  3. Add the Tomatoes and Seasonings:
    • Stir in the tomato sauce and diced tomatoes, making sure to mix well so that the beef and onion mixture is evenly coated. Add the soy sauce, dried oregano, dried basil, bay leaves, kosher salt, and black pepper. These herbs and spices provide the classic goulash flavor, with the soy sauce adding an umami richness. Bring the mixture to a simmer, which allows the flavors to meld together.
  4. Simmer the Goulash:
    • Once the goulash reaches a simmer, reduce the heat to low. Let it cook gently for 15-20 minutes, stirring occasionally. This slow simmering process deepens the flavor and helps to tenderize the beef. The bay leaves infuse the dish with a subtle earthiness, while the oregano and basil add aromatic notes.
  5. Add the Shredded Cabbage:
    • After the goulash has simmered, stir in the shredded cabbage. The cabbage will cook down and become tender as it absorbs the flavors of the sauce. Continue to cook the goulash for an additional 10-15 minutes, or until the cabbage is soft but still has a slight bite. The cabbage acts as a low-carb alternative to pasta or potatoes, giving the dish a hearty texture without the extra carbs.
  6. Add Cheese (Optional):
    • If you like, sprinkle shredded sharp cheddar cheese over the goulash just before serving. The heat from the goulash will melt the cheese, adding a rich, creamy element to the dish. The cheese is optional but recommended for those who enjoy a cheesy finish to their meals.
  7. Serve:
    • Once the goulash is done, remove the bay leaves and serve hot. You can dish it up in bowls for a cozy, warming meal that’s perfect for lunch or dinner.

Serving:

Keto Goulash can be served as a complete meal on its own, thanks to its rich combination of protein and vegetables. If you’d like to add a side, consider serving it with a simple green salad or steamed vegetables to keep the meal low-carb. For those not strictly following a keto diet, it can also be paired with a slice of crusty bread to soak up the delicious sauce.

Pairing and Serving Suggestions:

  • Green Salad: A crisp green salad with a tangy vinaigrette can complement the richness of the goulash and add a refreshing contrast.
  • Steamed Vegetables: Lightly steamed broccoli, green beans, or cauliflower can be served on the side to add more fiber and nutrients to the meal.
  • Cauliflower Rice: For a heartier meal, serve the goulash over cauliflower rice. This keeps the dish low-carb while adding bulk and texture.
  • Pickles: Serve with a side of pickles or sauerkraut for a tangy, acidic bite that contrasts well with the savory goulash.

Variations of the Recipe:

  • Spicy Keto Goulash: Add a kick to your goulash by incorporating diced jalapeños or a dash of cayenne pepper. This will give the dish a bit of heat, perfect for those who enjoy spicy food.
  • Turkey Goulash: Substitute ground turkey for ground beef to make a leaner version of this dish. The turkey will absorb the flavors of the sauce and spices, offering a lighter alternative.
  • Vegetarian Keto Goulash: Replace the ground beef with crumbled tofu or a plant-based ground meat substitute. Ensure the substitute is low in carbs to keep the dish keto-friendly. You can also add extra vegetables like bell peppers, zucchini, or mushrooms.
  • Cheesy Goulash Casserole: After preparing the goulash, transfer it to a baking dish, top with shredded cheese, and bake in a 375°F (190°C) oven until the cheese is melted and bubbly. This variation turns the goulash into a comforting casserole.

Health Benefits:

  • Ground Beef: Ground beef is a great source of protein, essential for muscle repair and growth. It also provides important nutrients like iron, zinc, and B vitamins.
  • Cabbage: Cabbage is low in carbs and calories but high in vitamins C and K. It also contains antioxidants and fiber, which support digestive health.
  • Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been linked to a reduced risk of heart disease and certain cancers. They also provide vitamin C and potassium.
  • Low-Carb: This dish is designed to be low in carbohydrates, making it suitable for those on a ketogenic or low-carb diet. By substituting pasta or potatoes with cabbage, this goulash maintains its hearty nature while keeping carb counts low.

Notes:

  • Storage: Leftover Keto Goulash can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in a pot over medium heat, adding a splash of water or broth if the sauce has thickened too much.
  • Freezing: This goulash can also be frozen for up to 3 months. To freeze, let the goulash cool completely, then transfer it to freezer-safe containers or bags. Thaw overnight in the refrigerator before reheating.
  • Adjusting Seasonings: Feel free to adjust the seasonings to suit your taste. You can add more herbs or spices, or reduce the salt depending on your dietary needs.

FAQs:

1. Can I use a different type of meat?

  • Yes, ground turkey, chicken, or pork can be used instead of beef. Just keep in mind that different meats may alter the flavor slightly.

2. Can I make this goulash in a slow cooker?

  • Yes, you can make this goulash in a slow cooker. Brown the beef, onions, and garlic first, then transfer everything to the slow cooker and cook on low for 4-6 hours or on high for 2-3 hours. Add the cabbage during the last 30 minutes of cooking.

3. Is there a way to make this dish dairy-free?

  • Yes, simply omit the cheese or use a dairy-free cheese alternative. The rest of the ingredients are naturally dairy-free.

4. Can I add other vegetables to the goulash?

  • Absolutely! Bell peppers, zucchini, or spinach can be added to this dish for extra nutrients and flavor.

5. How can I make this dish more flavorful?

  • For a more intense flavor, consider adding a teaspoon of smoked paprika, a splash of Worcestershire sauce (make sure it’s keto-friendly), or a dash of hot sauce.

Conclusion:

Keto Goulash is a comforting, hearty dish that brings the rich flavors of traditional goulash into a low-carb, keto-friendly format. With its combination of seasoned ground beef, savory tomato sauce, and tender cabbage, it’s a meal that’s both satisfying and nutritious. The recipe is easy to customize with different meats, vegetables, and spices, allowing you to tailor it to your preferences. Whether you’re following a keto diet or simply looking for a delicious, low-carb meal, Keto Goulash is sure to become a regular part of your dinner rotation. Enjoy this warm, flavorful dish with your favorite low-carb sides, and savor the classic comfort of goulash without the extra carbs.

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