Rustykalny gulasz z nasion słonecznika z Iași
(Rustic Iași Sunflower Seed Goulash)
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lipiec 09, 2025
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Składniki
-
150 grams Obłuskane nasiona słonecznika
(Preferably raw for toasting)
-
1 large Cebula żółta
(Drobno posiekane)
-
3 pcs Ząbki czosnku
(Mielony)
-
2 tbsp Słodka papryka węgierska
(Adds traditional goulash flavor)
-
1 tsp Papryka wędzona
(Gives a smoky depth)
-
2 medium Marchewki
(Pokrojony)
-
2 stalks Łodygi selera
(Posiekany)
-
2 tbsp Pasta pomidorowa
(Concentrated for richness)
-
600 ml Bulion Warzywny
(Warm, low sodium)
-
3 tbsp olej słonecznikowy
(Or any neutral oil)
-
1 pc Liść laurowy
(for aroma)
Sól, to taste
Czarny pieprz, to taste
-
2 tbsp Świeża pietruszka
(Posiekany do dekoracji)
(Preferably raw for toasting)
(Drobno posiekane)
(Mielony)
(Adds traditional goulash flavor)
(Gives a smoky depth)
(Pokrojony)
(Posiekany)
(Concentrated for richness)
(Warm, low sodium)
(Or any neutral oil)
(for aroma)
(Posiekany do dekoracji)
Wartości odżywcze
- Porcje: 4
- Wielkość porcji: 1 miska (ok. 300 g)
- Calories: 420 kcal
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 20 g
- Fiber: 8 g
- Sugar: 9 g
- Sodium: 400 mg
- Cholesterol: 0 mg
- Calcium: 60 mg
- Iron: 3 mg
Instrukcje
-
1 - Toast sunflower seeds:
In a dry skillet over medium heat, toast the sunflower seeds, stirring frequently, until lightly browned and fragrant. Remove and set aside.
-
2 - Sauté Vegetables:
Heat sunflower oil in a large pot over medium heat. Add diced onions, carrots, and celery. Cook until softened and translucent, about 8-10 minutes. Add minced garlic last and sauté for another minute.
-
3 - Add spices and tomato paste:
Stir in sweet and smoked paprika powders and tomato paste. Cook, stirring frequently, for 2-3 minutes to release aromas and caramelize the paste.
-
4 - Combine with broth and seeds:
Pour in the warm vegetable broth. Add toasted sunflower seeds and bay leaf if using. Bring the mixture to a gentle simmer.
-
5 - Simmer the goulash:
Reduce heat to low, cover, and let simmer gently for 40-45 minutes, stirring occasionally until the vegetables are tender and the stew thickens slightly.
-
6 - Season and Garnish:
Remove the bay leaf. Season with salt and freshly ground black pepper to taste. Garnish with freshly chopped parsley before serving warm.
In a dry skillet over medium heat, toast the sunflower seeds, stirring frequently, until lightly browned and fragrant. Remove and set aside.
Heat sunflower oil in a large pot over medium heat. Add diced onions, carrots, and celery. Cook until softened and translucent, about 8-10 minutes. Add minced garlic last and sauté for another minute.
Stir in sweet and smoked paprika powders and tomato paste. Cook, stirring frequently, for 2-3 minutes to release aromas and caramelize the paste.
Pour in the warm vegetable broth. Add toasted sunflower seeds and bay leaf if using. Bring the mixture to a gentle simmer.
Reduce heat to low, cover, and let simmer gently for 40-45 minutes, stirring occasionally until the vegetables are tender and the stew thickens slightly.
Remove the bay leaf. Season with salt and freshly ground black pepper to taste. Garnish with freshly chopped parsley before serving warm.
Więcej o: Rustykalny gulasz z nasion słonecznika z Iași
Iași Sunflower Seed Goulash brings a unique twist to traditional Romanian stews by incorporating sunflower seeds, a prominent crop in Eastern Europe, especially around Moldova where Iași is located. This innovative recipe celebrates local agricultural heritage by using sunflower seeds not just as garnish but as the protein base, delivering a nutty, rich flavor with delightful texture.
Romanian goulash typically features tender meat slow-cooked with paprika, onions, and vegetables. In this vegetarian adaptation, sunflower seeds imitate the heartiness of meat while boosting nutrition with plant protein and healthy fats. Toasting the seeds is crucial—it enhances the seeds' nutty aroma and adds depth matching the smoked and sweet paprika's smoky warmth.
This dish blends cultural authenticity with creative vegan adaptation suitable for contemporary kitchens eager to experiment while respecting traditional flavors. The inclusion of carrots and celery bring natural sweetness and textural contrast, while bay leaf adds subtle aromatic notes.
The goulash’s slow simmer creates a comforting stew perfect for chilly days or shared family meals. Garnishing with fresh parsley introduces brightness and a fresh finish to every spoonful. Paired with crusty bread or mashed potatoes, it can serve as either a main course or a hearty appetizer.
Tips for success: Use fresh, vibrant paprika powders to maximize flavor impact. Adjust paprika quantities according to your heat preference. Soaking the sunflower seeds briefly prior to toasting can soften them slightly making them tender within the stew.
This recipe holds significance as a testament to Romanian culinary adaptability, shifting from resource-heavy meats to sustainable plant-based nutrition—appropriate culturally given Global health and environmental awareness.
In personal experience, making the Iași Sunflower Seed Goulash has opened eyes to ingredient versatility and deepened appreciation for Romania’s gastronomic diversity. It’s an excellent exploration for chefs and food enthusiasts intending to find new avenues in ethnic dishes, combining traditional taste profiles with modern dietary choices.
No doubt, comforting, flavorsome, and distinct — Iași Sunflower Seed Goulash will intrigue and satisfy palates seeking wholesome Eastern European cooking with a fascinating local ingredient spotlight.
Recipe inspired by Moldavian food culture and family-style cooking traditions around Iași, appreciating sunflower seeds' importance in the region’s agriculture and cuisine.
