Beef goulash with liver and buckwheat
This recipe covers 160% of your daily calorie requirement.
Dice the meat and liver. Lightly dust the liver with flour (optional, to prevent it from falling apart).
Recipe preparation steps
Dice the meat and liver. Lightly dust the liver with flour (optional, to prevent it from falling apart).
Heat the oil in a frying pan. Add the meat and sear until golden brown. Add the liver and fry briefly (1–2 minutes).
Add onion and garlic, fry together.
Add the mushrooms, peppers and carrots, fry for a while until the vegetables soften slightly.
Add tomato paste and about 100 ml of water or broth. Add the bay leaf and allspice. Cover and simmer over low heat for about 40–45 minutes (until the meat is tender). Add a little water if necessary.
In the meantime, cook the buckwheat groats until fluffy (if you haven't cooked them already).
Finally, season with salt, pepper, and sweet/hot paprika to taste.
Place a portion of the groats on a plate, then top with the goulash. Sprinkle with sunflower seeds or nuts.
Next to it, serve a boiled egg (cut in half) with natural yogurt and a pinch of your favorite spices.
Next to it, serve a boiled egg (cut in half) with natural yogurt and a pinch of your favorite spices.
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 800.6 g | 800.6 g |
| Alcohol | 2 g | 2 g |
| Alpha Linolenic Acid | 10.24 g | 10.24 g |
| Arginine | 803.9 g | 803.9 g |
| Ash | 29.85 g | 29.85 g |
| Aspartic acid | 1101.2 g | 1101.2 g |
| Beta-Cryptoxanthin | 111 µg | 111 µg |
| Beta-Glucan | 1.1 g | 1.1 g |
| Beta-carotene | 21662.5 µg | 21662.5 µg |
| Beta-sitosterol | 358 mg | 358 mg |
| Boron | 61 mg | 61 mg |
| Calcium | 2619 mg | 2619 mg |
| Calories | 313 kcal | 313 kcal |
| Carbohydrate | 461.15 g | 461.15 g |
| Carotene Beta | 11825 mg | 11825 mg |
| Casein | 3.5 g | 3.5 g |
| Chloride | 59690 mg | 59690 mg |
| Chlorine | 547 mg | 547 mg |
| Cholesterol | 810 mg | 810 mg |
| Chromium | 28.5 µg | 28.5 µg |
| Citric acid | 1.25 mg | 1.25 mg |
| Cobalt | 1.1 µg | 1.1 µg |
| Complete Protein | 4.3 g | 4.3 g |
| Copper | 30.62 mg | 30.62 mg |
| Cysteine | 200.3 g | 200.3 g |
| Cystine | 200.4 g | 200.4 g |
| Energy | 1310 kJ | 1310 kJ |
| Erucic Acid | 0.3 g | 0.3 g |
| Fat | 201.81 g | 201.81 g |
| Fatty monounsaturated | 92.32 g | 92.32 g |
| Fatty polyunsaturated | 62.88 g | 62.88 g |
| Fatty saturated | 24.93 g | 24.93 g |
| Fatty trans | 7.54 g | 7.54 g |
| Fiber | 113.4 g | 113.4 g |
| Fiber insoluble | 25.95 g | 25.95 g |
| Fiber soluble | 10.85 g | 10.85 g |
| Fluoride | 92 mg | 92 mg |
| Folate | 46 µg | 46 µg |
| Fructose | 12.14 g | 12.14 g |
| Glicemyc Index | 165 µg | 165 µg |
| Glucose | 10.91 g | 10.91 g |
| Glutamic acid | 1608.35 g | 1608.35 g |
| Glutamine | 1200 g | 1200 g |
| Glycine | 700.4 g | 700.4 g |
| Histidine | 400.9 g | 400.9 g |
| Hydroxyproline | 100 g | 100 g |
| Insoluble fiber | 2.4 g | 2.4 g |
| Inulin | 12 g | 12 g |
| Iodine | 27.71 µg | 27.71 µg |
| Iron | 85.34 mg | 85.34 mg |
| Isoleucine | 602.18 g | 602.18 g |
| Lactose | 6.7 g | 6.7 g |
| Leucine | 1003.5 g | 1003.5 g |
| Linoleic Acid | 43.22 g | 43.22 g |
| Lutein | 10 µg | 10 µg |
| Lutein + zeaxanthin | 3507.1 mg | 3507.1 mg |
| Lycopene | 21.9 µg | 21.9 µg |
| Lysine | 1102.7 g | 1102.7 g |
| Magnesium | 1529 mg | 1529 mg |
| Malic acid | 0.4 g | 0.4 g |
| Manganese | 23.84 mg | 23.84 mg |
| Methionine | 300.9 g | 300.9 g |
| Molybdenum | 102.5 µg | 102.5 µg |
| Monounsaturated fat 18:1 c | 60.76 g | 60.76 g |
| Natron | 3.6 g | 3.6 g |
| Nickel | 3 mg | 3 mg |
| Nitrogen | 0.02 g | 0.02 g |
| Oleic Acid | 84.54 g | 84.54 g |
| Omega 3 | 10.91 g | 10.91 g |
| Omega 6 | 52.03 g | 52.03 g |
| Oxalic acid | 50 mg | 50 mg |
| Palmitic Acid | 2.23 g | 2.23 g |
| Phenylalanine | 501.8 g | 501.8 g |
| Phosphorus | 2993 mg | 2993 mg |
| Phytosterols | 992 mg | 992 mg |
| Polyunsaturated fat 18:2 n-6 | 18.6 g | 18.6 g |
| Potassium | 8530 mg | 8530 mg |
| Proline | 500.5 g | 500.5 g |
| Protein | 140.77 g | 140.77 g |
| Protein Animal | 36.8 g | 36.8 g |
| Protein Plant | 2 g | 2 g |
| Quinic acid | 0.01 g | 0.01 g |
| Retinol | 3570 µg | 3570 µg |
| Salt | 100002.28 g | 100002.28 g |
| Saturated fat 16:0 | 3.8 g | 3.8 g |
| Saturated fat 18:0 | 1.1 g | 1.1 g |
| Selenium | 133.6 µg | 133.6 µg |
| Serine | 500.8 g | 500.8 g |
| Silica | 1 mg | 1 mg |
| Sodium | 39460 mg | 39460 mg |
| Soluble fiber | 1.2 g | 1.2 g |
| Starch | 187.1 g | 187.1 g |
| Stearic Acid | 0.71 g | 0.71 g |
| Sucrose | 7.8 g | 7.8 g |
| Sugar | 47.02 g | 47.02 g |
| Sugar Alcohols | 1 g | 1 g |
| Sugar added | 3 g | 3 g |
| Sulfur | 695 mg | 695 mg |
| Taurine | 20 mg | 20 mg |
| Theobromine | 1 mg | 1 mg |
| Threonine | 551.75 g | 551.75 g |
| Tocopherol gamma | 1.5 mg | 1.5 mg |
| Total Carbohydrates | 84.6 g | 84.6 g |
| Total Fat | 8.24 g | 8.24 g |
| Total Protein | 8.93 g | 8.93 g |
| Total sugar alcohols | 3 g | 3 g |
| Tryptophan | 180.68 g | 180.68 g |
| Tyrosine | 401.2 g | 401.2 g |
| Valine | 702.4 g | 702.4 g |
| Vitamin A | 12575 µg | 12575 µg |
| Vitamin ARE | 3329 µg | 3329 µg |
| Vitamin B1 (Thiamin) | 3.2 mg | 3.2 mg |
| Vitamin B12 (Cobalamin) | 21.4 µg | 21.4 µg |
| Vitamin B2 (Riboflavin) | 4.01 mg | 4.01 mg |
| Vitamin B3 (Niacin) | 39.63 mg | 39.63 mg |
| Vitamin B4 (Choline) | 482.1 mg | 482.1 mg |
| Vitamin B5 (Pantothenic acid) | 10.08 mg | 10.08 mg |
| Vitamin B6 (Pyridoxine) | 8.1 mg | 8.1 mg |
| Vitamin B7 (Biotin) | 82.15 mg | 82.15 mg |
| Vitamin B9 (Folate) | 954 µg | 954 µg |
| Vitamin C (Ascorbic acid) | 460.1 mg | 460.1 mg |
| Vitamin D | 7.37 µg | 7.37 µg |
| Vitamin D3 | 3 µg | 3 µg |
| Vitamin E | 85.21 mg | 85.21 mg |
| Vitamin K | 1061 µg | 1061 µg |
| Water | 941.66 g | 941.66 g |
| Witamine B8 (Inositol) | 50 mg | 50 mg |
| Zeaxanthin | 5 µg | 5 µg |
| Zinc | 28.28 mg | 28.28 mg |
