Chickpea Goulash with Sourdough Bread

Ingredients

Goulash (approx. 2.5 kg finished)

• Cooked chickpeas – 1.2 kg (approx. 500 g dry)
• Red onion – 300 g (or leek – 250 g)
• Celery stalks – 200 g
• Fresh garlic – 40 g (approx. 8 cloves)
• Brown mushrooms – 400 g (or 500 g oyster mushrooms)
• Peeled tomatoes (canned) – 800 g
• Carrots – 400 g
• Parsley root – 300 g
• Vegetable or olive oil – 60 ml
• Vegetable stock or water – 1.5 l

Spices for the base (toasting)

• Bay leaves – 3
• Whole juniper berries – 5
• Whole allspice – 5
• Whole black peppercorns – 6

Crushed spices for the vegetables

• Ground coriander – 5 g
• Crushed juniper – 1 g
• Crushed allspice – 1 g
• Ground black pepper – 3 g
• Smoked paprika – 8 g
• Dried rosemary – 2 g
• Dried oregano – 2 g
• Mild chili – 1 g
• Salt – 15 g (to taste)

Side

• Sourdough bread – 1.1 kg (10 slices of approx. 110 g)

Method

Base

1. Fry the chopped onion or leek in oil, add the celery, bay leaves and whole spices (juniper, allspice, black peppercorns). Sauté for 3–4 minutes.

Vegetables

1. Add the chopped garlic, carrots, parsley root and mushrooms, and sauté briefly.
2. Sprinkle in the crushed spices and smoked paprika and stir to release their aroma.

Cooking and finishing

1. Add the peeled tomatoes and stock and simmer for 10 minutes. Then add the cooked chickpeas and simmer another 15–20 minutes, until the flavors come together.
2. Remove the whole spices and season with salt, rosemary, oregano and mild chili.

Serving

Ladle about 250 g of goulash onto a plate and serve with a slice of sourdough bread (approx. 110 g).

Key ingredients

Chickpeas

Protein, fibre and satiety; the base of hummus.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Button mushrooms

Low-calorie umami, selenium and B vitamins.

Chilli / hot pepper

Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Oyster mushroom

Protein and beta-glucans; a meaty texture for sauces and stroganoff.

Leek

Gentle leek sweetness; prebiotic fibre.

Why it’s good for the body

• Chickpeas bring plant protein, fiber and minerals.
• The vegetables are a source of antioxidants and vitamins.
• Tomatoes add lycopene and a naturally sweetish flavor.
• Sourdough bread is easier to digest and has probiotic benefits.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• The goulash tastes even better the next day, once the flavors have developed.
• You can cook the chickpeas at home or use canned ones (well rinsed).
• For a gluten-free version, serve with gluten-free bread or rice.