Recipe: Hungarian Goulash

Well, here we are in November, and the weather is definitely taking a turn towards being wintry. I don’t know about you, but when it’s cold outside, I like to feel all warm and glow-y inside, and that means good, hot, comforting, hearty food. It doesn’t, however, mean that our healthy eating plan has to go out the window, especially not when there is deliciously rich and spicy Hungarian goulash on the menu! It’s chock full of everything tasty and good for you, and as it’s entirely lean meat and speed food, it’s a great choice even if you’re doing SP days – and it’s entirely syn-free!

F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used

905913_10156097834255386_2377402573667409815_oHUNGARIAN GOULASH
Serves 4-6 – syn free/SP


  • 600g lean diced beef or pork (P)
  • 2 x 500ml cartons of passata (S)
  • 2 medium onions (S)
  • 1 large red pepper (S)
  • 2 red chilli peppers (S)
  • 400g mushrooms (S)
  • 1 large courgette (S)
  • 1 medium butternut squash (S)
  • 1 heaped tbsp paprika (F)
  • 0.5 tbsp ground cumin (F)
  • splash of balsamic vinegar (F)
  • splash of Worcestershire sauce (F)
  • 1 tsp sweetener (F)


  • Cut all visible fat off the meat and bung it in the slow cooker.
  • Dice the onions and courgette, and cut the mushrooms however you like them (I slice mine).
  • De-seed the pepper and chilli peppers, and dice (finely dice the chillies).
  • Peel, de-seed and dice the butternut squash.
  • Chuck all the veg into the slow cooker.
  • Pour over the passata, add the spices and sweetener, and glug in the balsamic vinegar and Worcestershire sauce.
  • Give everything a good stir, and either set on low and leave it all day till dinner, or on high for 4-5 hours.
  • Check your goulash an hour or two before you plan to serve it. If the sauce is too thin, take the lid off and leave on high for an hour or two to thicken up a little.

I served mine with golden vegetable rice, but it would be equally good with potatoes or pasta, or even just to have as it is. If you like things really spicy, leave your chilli seeds in, and if you have smoked paprika, feel free to use that, or go half-and-half with the regular stuff if it takes your fancy. Mine was a beef goulash this time, but pork works every bit as well.

I don’t know how I got by before I got my slow cooker (indeed, I’ve had one for so many years now, I hardly remember a time before it!) – I love that I can jut chuck everything in the pot in the morning, go out for the day, and come home to a delicious, home-cooked meal, with next to no effort at all. If you don’t already have one, I highly recommend picking one up – you can get them very cheaply these days, for as little as a tenner in some places for a basic model (which is all you really need, to be honest!).

If you try this recipe, please do let me know what you thought of it by leaving a comment below – I’d love to know our thoughts!


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