Low FODMAP Hungarian Goulash with Paprika

Total time2 hr 30 min

Prep time20 min

Cook time2 hr 10 min

Low FODMAP Hungarian Goulash with Paprika

This hearty, deeply spiced stew builds its flavor the classic way: beef chuck seared until deeply browned, then simmered low and slow with sweet Hungarian paprika, smoked paprika, and caraway seeds until every cube turns fork-tender. A splash of dry white wine and a spoonful of tomato paste deepen the broth, while diced tomatoes and low-sodium beef broth give it that rich, brick-red color goulash is known for. Yukon Gold potatoes and sliced roasted red peppers go in near the end, soaking up all that smoky, paprika-forward broth without turning mushy. It's the kind of long-simmered, cold-weather comfort food that tastes even better the next day, finished with a scatter of fresh parsley for brightness. This one's a genuinely solid pick for a Low FODMAP dinner rotation, delivering all the warmth and depth of a traditional goulash in a bowl you can feel good about eating.

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Ingredients

6 servings

2 lbs beef chuck, cut into 1½-inch cubes
1 tsp salt, plus more to taste
½ tsp black pepper, plus more to taste
2 tbsp lard oil or neutral oil
2 large yellow onions, finely diced (about 3 cups)
4 garlic cloves, minced
FODY Low FODMAP Garlic-Infused Olive Oil (250ml)Garlic Gold USDA Certified Organic Extra Virgin Olive Oil Infused with Garlic Low FODMAP BOYAJIAN GARLIC OIL, 8 OZ
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Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
¼ cup sweet hungarian paprika
1 tsp caraway seeds
Ingredient note
Caraway seeds only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/6 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid caraway seeds, please tap it and change its rating to Red.
1 tbsp tomato paste
Ingredient note
Tomato paste only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/2 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid tomato paste, please tap it and change its rating to Red.
1 cup dry white wine
3 cups low-sodium beef broth
1 can (14 oz) diced tomatoes
Ingredient note
A serving of up to about 1/3 cup of diced tomatoes is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
1 lb yukon gold potatoes, cut into 1-inch chunks
2 roasted red bell peppers, sliced (from a jar or freshly roasted)
1 tsp smoked paprika

For serving

¼ cup sour cream, for serving (optional)
2 tbsp fresh flat-leaf parsley, chopped, for serving (optional)

Instructions

1
Pat the beef cubes dry with paper towels and season all over with 1 tsp salt and ½ tsp black pepper.
2
Heat the lard in a Dutch oven over medium-high heat until shimmering. Working in two batches to avoid crowding, add the beef in a single layer and sear undisturbed for 3–4 minutes per side, until deeply browned on at least two sides. Transfer the seared beef to a plate and set aside.

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