Sausage Goulash (Paleo, Whole30, Low Carb)
Ok, this is probably one of the most convenient and easy family meals you can whip up any week night. Of course only if you don’t count in frozen dinners. But we are talking healthy here.
This Sausage Goulash (Paleo, Whole30, Low Carb) is super simple to make even if you are not a cooking wizard and uses very affordable ingredients. Comfort in a bowl served in no time. Who wouldn’t like that, right?
It’s nowhere near cold here in Australia at the moment, but I’m craving soups and stews more than ever. That’s why I came up with the idea to recreate a sausage goulash, which used to be one of my favourite comfort foods. Back home it’s a staple in the short wintry evenings. I would always go for seconds of the steaming flavoursome comfort, complimenting it with a slice of fresh crusty bread.
However, the classic version of sausage goulash contains wheat flour, white potatoes and the sausage is usually not of very good quality either. And because those are things that I am mostly omitting in my everyday diet, I made a few twists on the classic and came up with a much more nutrient dense version. Instead of flour this recipe calls for vegetables to thicken the sauce and therefore making it healthier too. I also swapped the white potatoes for sweet potatoes, but for example turnip would work great as well if you are watching your carbs.
- 2 tbsp oil or fat for cooking (I used duck fat)
- 1 sweet potato, cut into cubes
- 1 big yellow onion, diced
- 2 cloves garlic, crushed
- 2 cups shredded zucchini
- 1 cup shredded carrot
- 5 cups water or stock (I used beef bone broth)
- 400g sausage (I used Cleaver Organics Organic Paleo Beef Sausage)
- 1 tsp sweet paprika
- 1 tsp hot paprika (if you don't like spicy foods, swap for sweet paprika)
- 1 tsp smoked paprika
- Salt and pepper
- 2 bay leaves
- Pinch of dried marjoram
- I made this Sausage Goulash in a pressure cooker, however, don't worry if you don't have one. You can easily make the goulash on the stove, just prolong the time slightly.
- If you are using a pressure cooker, use the setting for browning/searing for this step. Otherwise place a big saucepan over medium heat. Once the cooker/pan is ready, pour 1 tbsp of cooking oil in. When the oil is heated add the diced onion and fry it up until lightly golden colour. Add the shredded zucchini, carrot and crushed garlic and fry together for additional 2 minutes.
- Then pour in the stock and add the paprika, salt and pepper and set the pressure cooker for 10 minutes on 70 kPa. (If using saucepan just leave it on medium heat and double up the time for cooking)
- After 10 minutes blend the soup with a stick blender until completely smooth. Put in the cubed sweet potatoes, bay leaves and marjoram and set for additional 7 minutes on 70 kPa. (On the stove cook until the sweet potatoes goes soft)
- In the meanwhile place a frying pan over medium heat and pour in the remaining cooking oil. Once heated, place in the sausage cut into bite size bits. Fry the sausage until completely cooked.
- Stir the sausage in the completed soup. I don't cook the sausage in the soup as I think it takes too much flavour out of the meat, but if you don't feel like frying it separately, you can just add it to the soup at a same time as the potatoes.
- Serve the soup for example with some fresh green onions on the top and grain free bread on the side.