Healthy Goulash Recipe: Basturma, Sucuk, Minced Meat Fillings

Goulash, a pastry that can be filled with basturma, sucuk, or minced meat, is a beloved dish during Ramadan. This savory treat offers a perfect balance of crispy, flaky pastry and tender, flavorful fillings. Basturma provides a rich, spiced taste, sucuk adds a spicy kick, and minced meat offers a hearty, comforting flavor. Each filling brings its unique nutritional benefits: protein, iron, and a variety of essential vitamins. While the pastry is delicious, it’s important to enjoy it in moderation to avoid excess calories, especially during Ramadan. When eaten wisely, this dish offers a satisfying and nourishing way to end your fast.

Ingredients:

For the Pastry:

• 1 pack of phyllo dough
• 1 tbsp butter or olive oil
• 1 egg (for brushing)

For the Filling:

Basturma Filling:

• 100g basturma (thinly sliced)
• 2 tbsp olive oil
• 1 small onion (chopped)

Sucuk Filling:

• 100g sucuk (sliced)
• 2 tbsp olive oil
• 1 small onion (chopped)

Minced Meat Filling:

• 250g minced meat (beef or lamb)
• 1 small onion (chopped)
• 2 cloves garlic (minced)
• 1 tsp cumin
• ½ tsp black pepper
• Salt to taste

Healthier Modifications for Goulash:

For those looking to make the goulash healthier, here are some modifications:

• Use of Coconut Oil: Instead of regular butter or olive oil, you can use coconut oil, which contains medium-chain triglycerides (MCTs) that may offer health benefits like improved metabolism and increased energy.
• Gluten-Free Option: If you’re following a gluten-free diet, you can substitute the phyllo dough with gluten-free pastry or make your own gluten-free dough. This allows you to enjoy the crispy, flaky texture of goulash without compromising your dietary restrictions.
• Low-Calorie Version: Consider using reduced-fat cheese or omitting cheese altogether for a lighter version. Additionally, using leaner meats like turkey or chicken, instead of beef or lamb, can reduce the overall calorie content.

These small changes can make goulash a more health-conscious dish without sacrificing flavor.

Instructions:

Step 1: Prepare the Fillings

For Basturma Filling:

• Heat 2 tablespoons of olive oil in a pan over medium heat.
• Add 1 small chopped onion to the pan and sauté until soft and translucent (about 3-4 minutes).
• Add 100g of thinly sliced basturma to the onions, stirring occasionally. Cook for an additional 2-3 minutes to allow the flavors to combine and the basturma to warm up. Set aside.

For Sucuk Filling:

• Heat 2 tablespoons of olive oil in a pan over medium heat.
• Add 1 small chopped onion and sauté until soft and golden brown, about 4 minutes.
• Add 100g of sliced sucuk to the pan and cook for 5 minutes, stirring occasionally to ensure even cooking. Once done, remove from heat and set aside.

For Minced Meat Filling:

• In a pan, heat 2 tablespoons of olive oil over medium heat.
• Add 1 small chopped onion and sauté until it becomes soft and translucent.
• Add 2 minced garlic cloves, 1 teaspoon of cumin, ½ teaspoon of black pepper, and salt to taste. Stir and cook for an additional 1-2 minutes.
• Add 250g of minced meat (beef or lamb) to the pan and cook, stirring frequently until the meat is fully browned and cooked through, about 8-10 minutes. Ensure there are no pink spots remaining. Set aside.

Step 2: Assemble the Goulash

1. Preheat your oven to 180°C (350°F).
2. Prepare your workspace with a clean surface and unroll 1 pack of phyllo dough. Place a sheet of phyllo dough flat on a clean surface, and brush it lightly with butter or olive oil using a pastry brush. This will help the layers of dough stick together and create a crisp texture when baked.
3. Add a generous spoonful of your chosen filling (Basturma, Sucuk, or Minced Meat) to the center of the phyllo dough.
4. Carefully roll the dough around the filling into a log shape or fold into a triangular shape, ensuring the filling is securely enclosed in the dough.
5. Repeat the process for the remaining phyllo sheets and fillings, ensuring all are wrapped evenly.

Step 3: Bake the Goulash

1. Line a baking sheet with parchment paper to prevent the goulash from sticking during baking.
2. Place the rolled pastries onto the baking sheet, ensuring they are evenly spaced to allow air circulation. Brush the top of each pastry with a light egg wash (1 beaten egg mixed with a tablespoon of water) to give it a golden, shiny finish.
3. Bake the goulash in the preheated oven for 20-25 minutes or until the pastries are golden brown and crispy. Keep an eye on them toward the end to prevent over-baking.

Step 4: Serve the Goulash

1. Once baked, remove the goulash from the oven and allow it to cool slightly before serving.
2. Serve the goulash hot, ideally with a side of cool yogurt or a dipping sauce of your choice, such as garlic sauce or a spicy tomato dip.

Additional Filling Options for Goulash:

To make the recipe more versatile and suitable for a wider range of tastes and dietary preferences, consider adding more filling options. Some great alternatives include:

• Chicken Filling: For a lighter, leaner option, use chicken breast, cooked and shredded. Chicken pairs well with a variety of spices and offers a lower-fat alternative to red meats.
• Vegetarian Options: If you’re looking for a meatless option, try a vegetable filling such as spinach, mushrooms, or a combination of both. Spinach provides iron and vitamins, while mushrooms add a rich, savory flavor and are a great source of fiber.

These additional fillings make the dish more adaptable and inclusive for those following different diets.

Frequently Asked Questions (FAQs)

Can Goulash be prepared in advance?

• Yes, goulash can be made ahead of time. If you're planning to serve it at a later date, you can prepare the filling and roll the goulash in advance. Store the rolled pastries in the refrigerator or freezer. When ready to bake, simply brush with egg wash and bake as usual. If frozen, allow them to thaw before baking.

How can I prevent Goulash from becoming soggy?

• To keep your goulash crispy, avoid overfilling the pastries. Excess moisture from the filling can lead to a soggy crust. You can also bake the goulash on a rack to allow airflow underneath, which helps the bottom stay crisp. Additionally, try not to brush too much butter or oil on the dough, as this can soften the layers.

Can I replace beef with chicken for a healthier option?

• Yes, you can replace minced beef with chicken for a leaner option. Chicken provides a lower-fat alternative without sacrificing protein. For the best results, use skinless chicken breasts or thighs, finely chopped or shredded. You can also add extra herbs and spices to enhance the flavor.

What is the best way to serve Goulash?

• Goulash is traditionally served hot with a side of yogurt, which helps balance the richness of the pastry and filling. For added flavor, you can serve it with a spicy tomato sauce or a garlic-based dipping sauce. A fresh salad can also complement the dish, adding a refreshing contrast to the richness.

Can Goulash dough be used for sweet fillings?

• Yes, phyllo dough used for savory goulash can be adapted for sweet dishes. You can fill it with sweet fillings such as chocolate, fruit preserves, or nuts, creating a delicious dessert version. Just be sure to adjust the seasonings and ingredients to suit the sweet profile.

Is Goulash suitable for a weight loss diet?

• Goulash can be part of a balanced diet if eaten in moderation. To make it more weight-loss-friendly, consider reducing the amount of oil used and opting for leaner meat options. Additionally, using smaller portions and pairing it with a salad or low-calorie side dish can help control the overall calorie intake.

Can I substitute phyllo dough with a different type of dough?

• Phyllo dough gives the goulash its signature crispy texture, but if you prefer a thicker, fluffier texture, you can use puff pastry instead. Puff pastry will yield a more buttery, soft crust compared to the crispiness of phyllo dough. However, it will also add more calories and fat, so it’s worth considering based on your dietary preferences.

Nutritional Values and Benefits

For the Pastry:

1. Phyllo Dough (1 pack)

• Calories: ~120-150 calories per serving (varies based on brand and thickness)
• Carbohydrates: ~25-30g per serving
• Protein: ~2-3g per serving
• Fat: ~2-4g per serving
• Sodium: ~100-150mg per serving
• Cholesterol: ~0mg (if no animal fats are used)
• Vitamins: Small amounts of B-vitamins (thiamine, riboflavin)
• Minerals: Small amounts of iron, magnesium, and potassium
• Nutritional Benefit: Phyllo dough is primarily a source of carbohydrates. It adds texture and acts as the base for the fillings, making it a good source of energy. It is low in fat and protein unless additional fats or proteins are added.

2. Butter or Olive Oil (1 tbsp)

• Calories: ~100-120 calories (butter), ~120 calories (olive oil)
• Carbohydrates: 0g
• Protein: 0g
• Fat: ~11g (butter), ~14g (olive oil)
• Sodium: ~31mg (butter), negligible in olive oil
• Cholesterol: ~31mg (butter), 0mg (olive oil)
• Vitamins: Olive oil contains vitamin E and vitamin K; butter provides vitamin A
• Minerals: Small amounts of calcium (butter), none in olive oil
• Nutritional Benefit: Both provide fat, which adds flavor and helps crisp up the phyllo dough. Olive oil is a healthy monounsaturated fat, beneficial for heart health, while butter contributes a richer taste but with saturated fat.

3. Egg (1, for brushing)

• Calories: ~70 calories
• Carbohydrates: 0g
• Protein: ~6g
• Fat: ~5g
• Sodium: ~70mg
• Cholesterol: ~185mg
• Vitamins: Rich in vitamin A, vitamin D, and B-vitamins (especially B12 and riboflavin)
• Minerals: Contains iron, phosphorus, and selenium
• Nutritional Benefit: Eggs are an excellent source of high-quality protein, and they provide essential vitamins and minerals that support metabolism, skin health, and overall bodily functions.

For the Filling:

Basturma Filling:

4. Basturma (100g, thinly sliced)

• Calories: ~250 calories
• Carbohydrates: ~2g
• Protein: ~20g
• Fat: ~18g
• Sodium: ~1000mg
• Cholesterol: ~50mg
• Vitamins: Small amounts of B-vitamins (especially B12)
• Minerals: Iron, zinc, phosphorus
• Nutritional Benefit: Basturma is a high-protein, high-fat cured meat, offering good amounts of iron, which is essential for oxygen transport in the body. It's also a great source of flavor but should be consumed in moderation due to its high sodium and fat content.

5. Olive Oil (2 tbsp)

• Calories: ~240 calories
• Carbohydrates: 0g
• Protein: 0g
• Fat: ~28g
• Sodium: ~0mg
• Cholesterol: 0mg
• Vitamins: Vitamin E and K
• Minerals: None significant
• Nutritional Benefit: Olive oil is rich in monounsaturated fats, particularly oleic acid, which has anti-inflammatory properties and supports heart health.

6. Onion (1 small, chopped)

• Calories: ~40 calories
• Carbohydrates: ~9g
• Protein: ~1g
• Fat: ~0g
• Sodium: ~4mg
• Cholesterol: 0mg
• Vitamins: Good source of vitamin C, B6, folate
• Minerals: Manganese, potassium
• Nutritional Benefit: Onions are rich in antioxidants and offer anti-inflammatory benefits. They're low in calories but high in fiber, supporting digestion, and they provide essential vitamins like C for immune health.

Sucuk Filling:

7. Sucuk (100g, sliced)

• Calories: ~300 calories
• Carbohydrates: ~2g
• Protein: ~20g
• Fat: ~25g
• Sodium: ~1300mg
• Cholesterol: ~80mg
• Vitamins: Small amounts of B-vitamins, especially B12
• Minerals: Iron, zinc, phosphorus
• Nutritional Benefit: Like basturma, sucuk is a high-fat, high-protein cured meat. It provides a rich flavor but is high in sodium and fat, so it should be eaten in moderation. It provides important minerals, such as iron and zinc.

8. Olive Oil (2 tbsp)

• Same as in the Basturma filling (above).

9. Onion (1 small, chopped)

• Same as in the Basturma filling (above).

Minced Meat Filling:

10. Minced Meat (250g, beef or lamb)

• Calories: ~250-300 calories (depending on the fat content)
• Carbohydrates: 0g
• Protein: ~25g
• Fat: ~20g
• Sodium: ~70mg
• Cholesterol: ~75mg (beef), ~80mg (lamb)
• Vitamins: Rich in B-vitamins (especially B12), vitamin A (from lamb)
• Minerals: Iron, zinc, phosphorus, selenium
• Nutritional Benefit: Minced meat, whether beef or lamb, is an excellent source of complete protein, iron (important for red blood cell production), and other essential nutrients like zinc. Lamb tends to be richer in fat, while leaner beef options provide fewer calories.

11. Onion (1 small, chopped)

• Same as in the Basturma filling (above).

12. Garlic (2 cloves, minced)

• Calories: ~8 calories
• Carbohydrates: ~2g
• Protein: ~0g
• Fat: ~0g
• Sodium: ~1mg
• Cholesterol: 0mg
• Vitamins: Vitamin C, B6
• Minerals: Manganese, calcium, iron
• Nutritional Benefit: Garlic is known for its health-promoting properties. It is rich in antioxidants, helps in regulating blood pressure, and has antibacterial properties that support immune health.

13. Cumin (1 tsp)

• Calories: ~6 calories
• Carbohydrates: ~1g
• Protein: ~0g
• Fat: ~0g
• Sodium: ~2mg
• Cholesterol: 0mg
• Vitamins: Small amounts of vitamin A, C, and several B-vitamins
• Minerals: Iron, manganese, calcium, magnesium
• Nutritional Benefit: Cumin is rich in iron and has digestive properties. It helps with gut health and can provide an energy boost. It also contains antioxidants that help fight inflammation.

14. Black Pepper (½ tsp)

• Calories: ~3 calories
• Carbohydrates: ~1g
• Protein: ~0g
• Fat: ~0g
• Sodium: ~0mg
• Cholesterol: 0mg
• Vitamins: Small amounts of vitamin K, B6
• Minerals: Iron, potassium, calcium, magnesium
• Nutritional Benefit: Black pepper contains piperine, which enhances the absorption of nutrients like curcumin (found in turmeric) and helps improve digestion.

15. Salt (to taste)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: ~2300mg per tsp
• Cholesterol: 0mg
• Vitamins: 0
• Minerals: Sodium
• Nutritional Benefit: Salt is crucial for maintaining fluid balance and nerve function. However, excessive sodium intake can lead to high blood pressure, so it should be used sparingly.