Day 298: Fennel Goulash ◄

Tonight's vegetarian supper comes from a favorite cookbook from my vegetarian years, titled, surprise, surprise, Vegetarian Suppers.

The margin note reads, "1/92 Great! Meaty and rich flavored." Now I've added, "2/06 Still great! Add 1T vinegar at end to brighten. Don't skip mushrooms."
(Yes, I've been writing notes on recipe cards and in cookbooks forever and ever ... I figure food blogging and food writing is just my way of sharing those notes!)

It makes for a terrific meatless supper or side dish, fat with fennel, potato and tomato.

FEBRUARY IS FENNEL MONTH ... Are you cooking fennel with me this month? Or do you have a fennel favorite in your archives? Leave a comment and I'll add the link to February's Fennel Round-up.

NUTRITION NOTES ... Carb counters: Omit the potato and substitute additional fennel. Weight Watchers: This is already a 1.5 point supper so perfect for weight-loss and weight-maintenance mode. For a no-fat version, simply omit the olive oil and saute the onion and pepper in the vegetable stock.

NEXT TIME ... I'll try the smoky Spanish paprika called pimenton ... and try cooking it all day in a slowcooker.

FROM THE ARCHIVES ... For other vegetarian supper possibilities, see here in the Recipe Box.

FENNEL GOULASH
Bookmark or print this recipe only
Hands-on time: 15 minutes
Time to table: 45 minutes (needs occasional stirring)
Makes 7 cups


1 tablespoon olive oil (reduced from 2 tablespoons, or for a fat-free version, use the stock)
2 tablespoons paprika (yes, tablespoons ... tonight I used sweet Hungarian paprika, another time I'd try smoky Spanish paprika, pimenton)
1 large onion, diced
1 red pepper, diced

2/3 cup vegetable stock (tonight, no-waste-leek stock)
1/2 pound Yukon gold potato, diced (reduced from 1 pound)
1 1/2 pounds fresh fennel, trimmed, cored and diced
14-ounce can diced tomato
4 ounces sliced mushroom (or whole if small)
Salt and pepper to taste

1 tablespoon flour
1 tablespoon vinegar
Salt and pepper to taste

Heat the oil in a large, deep skillet on MEDIUM HIGH until shimmery. Add the paprika and stir until becoming aromatic. Add the onion and pepper and let cook til soft. (Keep the stock ready, add it as needed if the mixture becomes dry.) Add the potato, fennel, tomato, mushrooms and salt and pepper. Bring to a boil, then reduce heat to MEDIUM, COVER and let simmer for 30 minutes, stirring occasionally. Just before the dish is done, stir in the flour and vinegar and season to taste again. Serve over rice with a dollop of sour cream or yogurt - and enjoy!!

NUTRITION ESTIMATE
As written, Per Cup: 106 Cal (19% from Fat, 13% from Protein, 68% from Carb); 4 g Protein; 3 g Tot Fat; 0 g Sat Fat; 20 g Carb; 6 g Fiber; NetCarb14; 58 mg Calcium; 2 mg Iron; 221 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 1/2 points

Omitting Potato, Using 2 pounds fennel, Per Cup: 91 Cal (22% from Fat, 14% from Protein, 64% from Carb); 4 g Protein; 3 g Tot Fat; 0 g Sat Fat; 17 g Carb; 6 g Fiber; NetCarb11; 70 mg Calcium; 2 mg Iron; 236 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

ALANNA's TIPS
When you see this in the title and the Recipe Box, you know the recipe's a personal favorite. Tastes vary, of course, but the mark is one indication of another vegetable recipe that's worth paying attention to.

CREDIT WHERE CREDIT'S DUE
Vegetarian Suppers by Jane Suthering

(c) Copyright 2006 Kitchen Parade

1 comments:

I made the Fennel Goulash a couple of nights ago for dinner with veggies from our CSA farm here in Wisconsin. I served the goulash with Himalayan Red Rice. It was a great meal which my husband and I both enjoyed. I did use the smoked Spanish paprika as you mentioned in one of your suggestions. Really good stuff.

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna