Recipe description
July 7, 2026
Lean beef goulash with vegetables
Lean beef goulash with vegetables supports gentle digestion.
High Protein
Protein Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and lean beef; supports steady digestion.
- Colorful vegetables provide polyphenols and dietary diversity.
- Balanced macronutrient profile with protein, fiber, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Beef, all cuts
500
gram
Onion
1
piece
Capsicum, red
1
piece
Capsicum, green
1
piece
Carrot
2
piece
Tomato
2
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Oregano
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
water
2
cup
Instructions
1
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until softened.
2
Add the lean beef to the pot and cook until browned on all sides.
3
Stir in chopped bell peppers, carrots, and tomatoes, cooking for a few minutes until the vegetables start to soften.
4
Add oregano, salt, black pepper, and water, then bring to a boil.
5
Reduce heat to low, cover, and let it simmer for about 1.5 to 2 hours until the beef is tender.
6
Serve warm, garnished with fresh herbs if desired.
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Nutrition
410 kcal
Calories
28 g
Protein
32 g
Carbohydrates
7 g
Fiber
8 g
Sugar
12 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
Can I use lean beef, or substitute another meat?
Yes, you can substitute with other lean meats (like turkey or chicken), but adjust cooking time since they cook faster.
How long should it simmer to become tender?
Simmer on low for about 45–60 minutes, until the beef is tender and flavors meld.
Can I make this ahead or freeze leftovers?
Yes. It keeps 2–3 days in the fridge and freezes for 2–3 months. Thaw and reheat gently.
What vegetables work best, and can I swap in others?
Peppers, onions, and tomatoes are the core; you can add carrots, zucchini, or mushrooms for variety.
Is it spicy? How can I adjust the heat?
It’s typically mild; adjust with chili flakes or paprika. Remove seeds to reduce heat.
Is it gluten-free? How can I ensure ingredients are gluten-free?
The base is naturally gluten-free, but check stock/broth and any thickeners for gluten. Use gluten-free broth and a gluten-free thickener if needed.
How can I make this gut-friendly?
Cook vegetables until tender, limit raw onions if sensitive, and pair with fiber-rich sides to support gut diversity as part of a varied diet.
Can I make a vegetarian version?
Yes—swap beef for mushrooms or lentils and use vegetable broth.
How much protein does one serving provide?
Protein depends on portion; a typical 4–6 oz (110–170 g) serving of lean beef provides about 20–35 g of protein.
What’s the best way to thicken the sauce if it’s too thin?
Simmer uncovered to reduce, or whisk in a small amount of gluten-free flour or cornstarch.
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