Heart-Healthy Turkey Goulash

Dive into the comforting, wholesome flavors of Heart-Healthy Turkey Goulash—a delicious one-pot wonder packed with lean protein, vibrant vegetables, and warming spices. This guilt-free twist on a classic goulash recipe features tender ground turkey, nutrient-rich grated carrots, and whole-grain elbow pasta for a fiber-filled meal that’s as satisfying as it is nutritious. Simmered in a savory tomato-based broth with paprika, oregano, and basil, this dish delivers a rich, hearty taste without relying on excess sodium. Ready in just 40 minutes, it’s the perfect weeknight dinner for families looking to prioritize heart health without sacrificing flavor. Garnish with fresh parsley for a burst of color and enjoy a warm bowl of comfort food that fuels your body and soul!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 pound Lean ground turkey (93% lean or higher)
• 1 medium Yellow onion, finely chopped
• 1 medium Red bell pepper, diced
• 1 medium Carrot, grated
• 3 cloves Garlic, minced
• 1 14.5-ounce can Low-sodium diced tomatoes (with juice)
• 2 tablespoons Tomato paste (no added salt)
• 2 cups Low-sodium chicken or vegetable broth
• 2 teaspoons Paprika
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Black pepper
• 2 cups Whole-grain elbow pasta
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large skillet or Dutch oven over medium heat.

Step 2

Add the ground turkey to the skillet. Cook for 5-7 minutes, breaking it into small pieces with a wooden spoon, until browned and cooked through. Transfer to a plate and set aside.

Step 3

In the same skillet, add the onion, red bell pepper, and grated carrot. Sauté for 5 minutes until the vegetables soften.

Step 4

Add the minced garlic and cook for 1 minute until fragrant.

Step 5

Stir in the diced tomatoes with their juice, tomato paste, chicken or vegetable broth, paprika, oregano, basil, and black pepper. Mix well to combine.

Step 6

Bring the mixture to a simmer, then add the browned turkey back to the skillet. Stir to incorporate.

Step 7

Add the whole-grain elbow pasta to the skillet, ensuring it is submerged in the liquid. Cover and cook for 10-12 minutes, stirring occasionally, until the pasta is tender.

Step 8

Taste and adjust seasoning if needed, keeping in mind the heart-healthy focus by minimizing added salt.

Step 9

Remove from heat and let the goulash sit for 5 minutes to allow the flavors to meld.

Step 10

Serve warm, garnished with fresh parsley if desired. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1557.5 grams (1557.5g)

Amount per serving	% Daily Value*
Calories	1907

Total Fat 58.90g	76%
Saturated Fat 15.00g	75%
Polyunsaturated Fat 1.30g
Cholesterol 318mg	106%
Sodium 705mg	31%
Total Carbohydrate 205.60g	75%
Dietary Fiber 34.90g	125%
Total Sugars 22.90g
Protein 136.20g	272%

Vitamin D 0IU	0%
Calcium 316mg	24%
Iron 18mg	102%
Potassium 3004mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.9%

Protein: 28.7%

Carbs: 43.3%