Squash Goulash
A hearty vegetable stew featuring tender squash, carrots, cabbage, and tomatoes, infused with savory seasonings and diced Ortega peppers. This vibrant goulash offers a comforting blend of flavors perfect for a wholesome, vegetarian meal that warms the palate and satisfies the appetite.
Ingredients
Instructions
- In a large skillet, put oleo or vegetable oil. Add chopped onion and sauté for 3 minutes.
- Add diced Ortega peppers and sliced carrots; simmer for 8 minutes.
- Add 1/2 cup water, chopped squash, chopped cabbage, and diced tomatoes; simmer for 10 minutes.
- Add water as needed during cooking.
Tips & Substitutions
For added depth of flavor, consider sautéing garlic along with the onion. If you don’t have Ortega peppers, bell peppers can be a suitable substitute. Adjust the seasoning by adding herbs like thyme or basil, which work well in Mediterranean recipes. Ensure to chop the vegetables uniformly for even cooking.
Serving Suggestions
Serve the squash goulash warm, garnished with fresh herbs like parsley or dill. It pairs wonderfully with crusty bread or over a bed of rice for a hearty meal. For a complete dinner, consider serving alongside grilled chicken breasts Tuscany for a delightful contrast in flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm in a saucepan over medium heat, adding a splash of water if the goulash appears dry. You can also microwave in short intervals, stirring occasionally, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Squash Goulash contains roughly 200 calories, with 10g protein, 46g carbohydrates, and 3g fat. It is an excellent source of dietary fiber (62% of the Daily Value), iron (36% of the Daily Value), and vitamin A (35% of the Daily Value), and a good source of vitamin C. It also contributes 17g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables instead of fresh?
Yes, you can use frozen vegetables, but be mindful that they may release excess moisture while cooking. Adjust the cooking time accordingly to ensure everything is heated through and the flavors meld well.
Is this dish suitable for meal prep?
Absolutely! This goulash holds up well in the fridge, making it perfect for meal prep. Just be sure to store it in individual portions for easy reheating throughout the week.
Can I add protein to this goulash?
Certainly! You can add cooked chicken, tofu, or beans to increase the protein content. If adding raw protein, ensure to cook it thoroughly before adding the vegetables to ensure even cooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).