ingredientsfor 6 servings

For the goulash:

  • 130 Gramm Soy Schnetzel
  • 300 milliliters of water
  • 1 tablespoon olive oil
  • 2 medium onions, finely diced
  • 5 garlic cloves, finely chopped
  • 3 medium-sized peeled potatoes, diced
  • 1 medium red bell pepper, diced
  • 1 small green pepper, diced
  • 1 small/medium peeled carrot, diced
  • 3 medium tomatoes, diced
  • 1 ⁄ 2 teaspoons ground cumin
  • 1 ⁄ 2 teaspoons salt (or less/more to taste)
  • 1 teaspoon onion powder
  • 1 ⁄ 4 teaspoons smoked paprika powder
  • 1 Cayennepfeffer Socket
  • pepper to taste
  • 2 teaspoons coconut blossom sugar or brown sugar
  • 2 dried bay leaves
  • 480 grams passata or other tomato sauce
  • 480 milliliters of water
  • 2 heaped teaspoons yeast-free vegetable stock
  • 2 tablespoons soy sauce
  • 1 ⁄ 2 tablespoons balsamic vinegar
  • 80 milliliters coconut milk
  • Fresh herbs for garnish, such as parsley, to taste

For the mashed potatoes:

  • 4 medium-sized peeled potatoes
  • 60 milliliters coconut milk
  • 1 ⁄ 3 teaspoons nutmeg (more/less to taste)
  • salt to taste
  • black pepper to taste

preparation

  1. For the mashed potatoes: Cut the potatoes into chunks, place in a saucepan of salted water and bring to the boil. Cook over medium heat for about 15 minutes or until tender. Drain the water, add the coconut milk, nutmeg, black pepper and salt and mash with a potato masher until mashed (do not use a food processor or blender or the mash will be sticky and not fluffy).
  2. For the goulash: Soak the soy strips in 300 ml water for about 10 minutes (a soy-free version is included in the recipe below).
  3. Heat the oil in a large saucepan over medium-high heat, add the onions with the peppers and sauté for about 3-4 minutes.
  4. Add the carrot, garlic, potatoes, tomatoes, all spices, tomato sauce, bay leaves, vegetable stock and water and bring the mixture to a boil.
  5. Simmer for about 15 minutes, then add the soy strips, soy sauce and balsamic vinegar. Simmer for a further 20 minutes or until the potatoes and vegetables are tender.
  6. Finally add coconut milk and stir. Taste and season if necessary. Add more salt, pepper, chili powder, etc. to taste.
  7. Serve with mashed potatoes, bread or pasta. Enjoy.
  8. Store leftovers in the fridge and reheat in a pan with a splash of water.
  9. Note: The goulash can also be prepared without soy. For this: Omit the soy chunks and instead use, for example, 500 grams of cooked beans or lentils (add them 5 minutes before the end of the cooking time).
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Nutritional values ​​per serving

Calories: 259Protein: 9.4 gFat: 2.8 gCarbohydrates: 47.0 gFiber: 7.9 g

health is delicious

Integrating healthy foods into your diet is often easier than you think. Combinations of healthy and nutritious foods enliven everyday life, provide more energy and pleasure when eating. Because food should not only be healthy, but taste good, give you strength and make you happy.

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