How to make a low FODMAP, dairy-free beef goulash recipe
July 25, 2017
When it is cold and wet outside on the weekend when you planned to garden, what do you do? Cook of course.
With the rain drumming down on the roof and a busy week ahead I decided to get a head start on meals for the week. Slow cooked beef popped into my mind in the cold, dreary weather.
I spent the greater part of Sunday preparing food for the week ahead. When I get the chance to do that it always has a great flow on effect across the rest of the week as the pressure to prepare meals is removed. I baked gluten, egg and dairy free banana bread for the lunch boxes, limoncello, a new raw lemon slice and this recipe. The house also got a little bit of a clean up which always helps the new week start off feeling a little more in control.
If you are regular reader you will know that my son is dairy, gluten and egg intolerant and I have SIBO so stick to a diet that is complex but the easiest way to describe it is, low FODMAP with extra restrictions.
Too much tomato can be an issue for me but with a sensible serving size this meal ticks all the boxes for the whole family. It contains no other gut irritants and can be served with or without toppings of choice such as feta in this instance, or sour cream if you are more of a goulash traditionalist.
Goulash is a traditional recipe so maybe this should be called something else. It does have some of the elements and the key spice, paprika so I am comfortable with the name. My mum made goulash when I was a child, not the same. I need to ask her for the recipe she used as I remember I loved it when she made it.
Not much of winter is left and the style of food we enjoy will shift to lighter meals again so enjoy the slow cooking while it is still cold. I hope you and your family love my tummy-friendly goulash recipe.
Tummy friendly goulash recipe. A wholesome family meal on a cold winter night. Suited to the SIBO diet for those that can tolerate tomato. Dairy free.
Add the oil to a pan to heat on low
Add the celery to soften
Add the paprika and stir then add the meat and mix to coat
Increase heat and add the tomatoes, water and lemon zest.
Stir and bring to a low simmer and cover
Simmer for 3 hours and add the sliced capsicum for 40 minutes or until the meat is falling apart
Cook the rice and serve the goulash with the rice, fresh parsley and the feta on the side for those who can eat dairy.
This recipe may be cooked the day prior and reheated, with a little additional water added when reheating.
This recipe will freeze.
Goulash is a wonderfully warm flavoured family meal. I hope you enjoy this SIBO (tummy-friendly) version.
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