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Beef goulash with buckwheat and vegetables

Homepage Recipes Beef goulash with buckwheat and vegetables

David Janitzek
September 24, 2025
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Preparation steps

Sauté the onion, garlic, and beef in olive oil.

Add the carrots, bell peppers, tomatoes, and spices. Simmer for about 1 hour, until the beef is tender.

Cook the buckwheat groats.

Prepare the poached eggs (in gently simmering water with vinegar).

Serve the groats on a plate, followed by the vegetable stew, spinach, and poached egg. Sprinkle with parsley.

Tags:

Meat Lunch Healthy hair

Preparation time

80 Minutes

Number of portions

Degree of flatness

3 / 5

Allergens

Occasions

Types

Glycemic Index

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Beef goulash (leg)

Number of servings 150 × Gram (1 g)

Weight 150 g

Beef goulash (leg)

Buckwheat groats

Number of servings 45 × Gram (1 g)

Weight 45 g

Buckwheat groats

Fresh mushroom

Number of servings 5 × Piece (20 g)

Weight 100 g

Fresh mushroom

Red pepper

Number of servings 3 × Slice (30 g)

Weight 90 g

Red pepper

Carrot

Number of servings 1 × Piece (50 g)

Weight 50 g

Carrot

Onion

Number of servings 0.5 × Small piece (130 g)

Weight 65 g

Onion

Garlic

Number of servings 1 × Tooth (5 g)

Weight 5 g

Garlic

Fresh spinach

Number of servings 1 × Handfull (25 g)

Weight 25 g

Fresh spinach

Tomatoes in can

Number of servings 0.5 × Can (260 g)

Weight 130 g

Tomatoes in can

olive oil

Number of servings 1 × Teaspoon (5 g)

Weight 5 g

olive oil

Protein	0.08g / 80.61 g
Fiber	0.26g / 30 g
Fat	0.08g / 120.92 g
Carbohydrate	0.75g / 201.53 g

Bay leaf

Number of servings 1 × Leaf (1 g)

Weight 1 g

Bay leaf

Protein	0.06g / 80.61 g
Fat	0.09g / 120.92 g
Carbohydrate	0.71g / 201.53 g

Allspice

Number of servings 1 × Grain (1 g)

Weight 1 g

Allspice

Parsley

Number of servings 1 × Teaspoon (1 g)

Weight 1 g

Parsley

Black pepper

Number of servings 1 × Pinch (0.1 g)

Weight 0.1 g

Black pepper

Salt, white

Number of servings 1 × Pinch (0.1 g)

Weight 0.1 g

Salt, white

Nutritional composition for all portions of the recipe

Proteins 20%

42.86g / 80.61 g

Fats 30%

12.28g / 53.74 g

Carbohydrates 50%

58.18g / 89.57 g

Kcal

514.68Kcal / 1612.27 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	30g / 80.61 g
Cholesterol	79.5mg
Zinc	4.8mg / 10 mg
Phosphorus	285mg / 700 mg
Fatty saturated	1.5g
Magnesium	15mg / 350 mg
Potassium	390mg / 4000 mg
Fat	4.5g / 120.92 g
Calcium	15mg / 1000 mg
Vitamin B1 (Thiamin)	0.15mg / 1.1 mg
Vitamin B12 (Cobalamin)	2.1µg / 4 µg
Vitamin B2 (Riboflavin)	0.3mg / 1.4 mg
Vitamin B3 (Niacin)	8.4mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.45mg / 5 mg
Vitamin B6 (Pyridoxine)	0.75mg / 1.6 mg
Vitamin B9 (Folate)	7.5µg / 300 µg
Water	107.16ml
Iron	3mg / 15 mg

Protein	5.67g / 80.61 g
Fiber	2.655g / 30 g
Zinc	1.575mg / 10 mg
Phosphorus	206.55mg / 700 mg
Fatty monounsaturated	0.4635g
Fatty saturated	0.261g
Magnesium	98.1mg / 350 mg
Manganese	0.918mg / 2.3 mg
Copper	0.1845mg / 1.5 mg
Potassium	199.35mg / 4000 mg
Sodium	2.25mg / 1500 mg
Fat	1.395g / 120.92 g
Calcium	11.25mg / 1000 mg
Vitamin B1 (Thiamin)	0.243mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.054mg / 1.4 mg
Vitamin B3 (Niacin)	0.8775mg / 15 mg
Vitamin B6 (Pyridoxine)	0.3015mg / 1.6 mg
Vitamin E	0.1395mg / 14 mg
Carbohydrate	31.185g / 201.53 g
Iron	1.26mg / 15 mg

Protein	2.7g / 80.61 g
Fiber	2g / 30 g
Zinc	0.47mg / 10 mg
Phosphorus	165mg / 700 mg
Fatty monounsaturated	0.03g
Fatty saturated	0.07g
Fatty polyunsaturated	0.23g
Magnesium	12mg / 350 mg
Manganese	0.06mg / 2.3 mg
Copper	0.4mg / 1.5 mg
Potassium	289mg / 4000 mg
Sucrose	0.1g
Sodium	6mg / 1500 mg
Fat	0.4g / 120.92 g
Calcium	11mg / 1000 mg
Vitamin A	2µg / 800 µg
Vitamin B1 (Thiamin)	0.023mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.599mg / 1.4 mg
Vitamin B3 (Niacin)	4.81mg / 15 mg
Vitamin B6 (Pyridoxine)	0.05mg / 1.6 mg
Vitamin C (Ascorbic acid)	5mg / 110 mg
Vitamin E	0.11mg / 14 mg
Vitamin D	1.94µg / 100 µg
Carbohydrate	2.6g / 201.53 g
Iron	0.9mg / 15 mg

Protein	0.9g / 80.61 g
Fiber	1.89g / 30 g
Sugar	3.78g / 50 g
Zinc	0.18mg / 10 mg
Phosphorus	23.4mg / 700 mg
Magnesium	10.8mg / 350 mg
Manganese	0.09mg / 2.3 mg
Copper	0.09mg / 1.5 mg
Potassium	189mg / 4000 mg
Sucrose	0.09g
Sodium	3.6mg / 1500 mg
Fat	0.27g / 120.92 g
Calcium	6.3mg / 1000 mg
Vitamin A	141.3µg / 800 µg
Vitamin B1 (Thiamin)	0.045mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.036mg / 1.4 mg
Vitamin B3 (Niacin)	0.9mg / 15 mg
Vitamin B6 (Pyridoxine)	0.27mg / 1.6 mg
Vitamin B9 (Folate)	41.4µg / 300 µg
Vitamin C (Ascorbic acid)	114.3mg / 110 mg
Vitamin E	1.44mg / 14 mg
Vitamin K	4.41µg / 70 µg
Water	82.8ml
Carbohydrate	5.4g / 201.53 g
Iron	0.36mg / 15 mg

Protein	0.5g / 80.61 g
Fiber	1.8g / 30 g
Zinc	0.17mg / 10 mg
Phosphorus	16mg / 700 mg
Fatty saturated	0.02g
Fatty polyunsaturated	0.06g
Magnesium	8mg / 350 mg
Manganese	0.095mg / 2.3 mg
Copper	0.05mg / 1.5 mg
Potassium	141mg / 4000 mg
Sucrose	1g
Sodium	41mg / 1500 mg
Fat	0.1g / 120.92 g
Calcium	18mg / 1000 mg
Vitamin A	828µg / 800 µg
Vitamin B1 (Thiamin)	0.027mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.027mg / 1.4 mg
Vitamin B3 (Niacin)	0.225mg / 15 mg
Vitamin B6 (Pyridoxine)	0.075mg / 1.6 mg
Vitamin C (Ascorbic acid)	1.7mg / 110 mg
Vitamin E	0.255mg / 14 mg
Carbohydrate	4.35g / 201.53 g
Iron	0.25mg / 15 mg

Protein	0.715g / 80.61 g
Fiber	1.105g / 30 g
Sugar	2.73g / 50 g
Zinc	0.156mg / 10 mg
Phosphorus	9.1mg / 700 mg
Magnesium	6.5mg / 350 mg
Manganese	0.1105mg / 2.3 mg
Copper	0.039mg / 1.5 mg
Potassium	94.9mg / 4000 mg
Sucrose	1.43g
Sodium	2.6mg / 1500 mg
Fat	0.065g / 120.92 g
Calcium	14.95mg / 1000 mg
Vitamin B1 (Thiamin)	0.0325mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.013mg / 1.4 mg
Vitamin B3 (Niacin)	0.065mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.065mg / 5 mg
Vitamin B6 (Pyridoxine)	0.078mg / 1.6 mg
Vitamin B9 (Folate)	12.35µg / 300 µg
Vitamin C (Ascorbic acid)	4.55mg / 110 mg
Vitamin E	0.013mg / 14 mg
Vitamin K	0.26µg / 70 µg
Water	57.85ml
Carbohydrate	6.045g / 201.53 g
Iron	0.13mg / 15 mg

Protein	0.32g / 80.61 g
Fiber	0.205g / 30 g
Zinc	0.05mg / 10 mg
Phosphorus	7.65mg / 700 mg
Fatty monounsaturated	0.0005g
Fatty saturated	0.0045g
Fatty polyunsaturated	0.0125g
Magnesium	1.25mg / 350 mg
Manganese	0.0835mg / 2.3 mg
Copper	0.013mg / 1.5 mg
Potassium	20mg / 4000 mg
Sucrose	0.03g
Sodium	0.85mg / 1500 mg
Fat	0.025g / 120.92 g
Calcium	9.05mg / 1000 mg
Vitamin B1 (Thiamin)	0.01mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0055mg / 1.4 mg
Vitamin B3 (Niacin)	0.035mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0295mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0615mg / 1.6 mg
Vitamin B9 (Folate)	0.15µg / 300 µg
Vitamin C (Ascorbic acid)	1.55mg / 110 mg
Vitamin E	0.0005mg / 14 mg
Carbohydrate	1.63g / 201.53 g
Iron	0.085mg / 15 mg

Protein	0.725g / 80.61 g
Fiber	0.55g / 30 g
Zinc	0.175mg / 10 mg
Phosphorus	7.25mg / 700 mg
Fatty monounsaturated	0.0075g
Fatty saturated	0.01g
Fatty polyunsaturated	0.06g
Magnesium	19.75mg / 350 mg
Manganese	0.065mg / 2.3 mg
Copper	0.025mg / 1.5 mg
Potassium	139.5mg / 4000 mg
Sucrose	0.05g
Sodium	6.5mg / 1500 mg
Fat	0.1g / 120.92 g
Calcium	24.75mg / 1000 mg
Vitamin A	176.75µg / 800 µg
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0475mg / 1.4 mg
Vitamin B3 (Niacin)	0.18mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0475mg / 1.6 mg
Vitamin B9 (Folate)	48.5µg / 300 µg
Vitamin C (Ascorbic acid)	7.025mg / 110 mg
Vitamin E	0.47mg / 14 mg
Carbohydrate	0.75g / 201.53 g
Iron	0.675mg / 15 mg

Protein	1.17g / 80.61 g
Fiber	1.56g / 30 g
Zinc	0.338mg / 10 mg
Phosphorus	27.3mg / 700 mg
Fatty monounsaturated	0.026g
Fatty saturated	0.065g
Fatty polyunsaturated	0.156g
Magnesium	10.4mg / 350 mg
Manganese	0.078mg / 2.3 mg
Copper	0.078mg / 1.5 mg
Potassium	366.6mg / 4000 mg
Sucrose	0.13g
Sodium	10.4mg / 1500 mg
Fat	0.26g / 120.92 g
Calcium	11.7mg / 1000 mg
Vitamin A	139.1µg / 800 µg
Vitamin B1 (Thiamin)	0.0832mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0546mg / 1.4 mg
Vitamin B3 (Niacin)	1.3mg / 15 mg
Vitamin B6 (Pyridoxine)	0.195mg / 1.6 mg
Vitamin C (Ascorbic acid)	29.9mg / 110 mg
Vitamin E	1.586mg / 14 mg
Carbohydrate	4.68g / 201.53 g
Iron	0.65mg / 15 mg

Zinc	0.003mg / 10 mg
Phosphorus	0.05mg / 700 mg
Fatty monounsaturated	3.506g
Fatty saturated	0.743g
Fatty polyunsaturated	0.5305g
Copper	0.0035mg / 1.5 mg
Sodium	0.05mg / 1500 mg
Fat	4.98g / 120.92 g
Vitamin E	0.5975mg / 14 mg
Carbohydrate	0.01g / 201.53 g
Iron	0.02mg / 15 mg

Protein	0.011g / 80.61 g
Fiber	0.0265g / 30 g
Zinc	0.0012mg / 10 mg
Phosphorus	0.158mg / 700 mg
Magnesium	0.171mg / 350 mg
Manganese	0.0056mg / 2.3 mg
Copper	0.0013mg / 1.5 mg
Potassium	1.329mg / 4000 mg
Selenium	0.0003µg / 70 µg
Sodium	0.02mg / 1500 mg
Fat	0.0033g / 120.92 g
Calcium	0.443mg / 1000 mg
Vitamin A	0.027µg / 800 µg
Vitamin B1 (Thiamin)	0.0001mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0002mg / 1.4 mg
Vitamin B3 (Niacin)	0.0011mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0014mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0003mg / 1.6 mg
Vitamin B9 (Folate)	0.017µg / 300 µg
Vitamin C (Ascorbic acid)	0.021mg / 110 mg
Vitamin E	0.001mg / 14 mg
Vitamin K	0.164µg / 70 µg
Carbohydrate	0.0648g / 201.53 g
Iron	0.0097mg / 15 mg

Zinc	0.0001mg / 10 mg
Phosphorus	0.008mg / 700 mg
Magnesium	0.29mg / 350 mg
Manganese	0.0001mg / 2.3 mg
Copper	0.0002mg / 1.5 mg
Sodium	38.85mg / 1500 mg
Calcium	0.029mg / 1000 mg
Iron	0.0002mg / 15 mg