Recipe serves 4

1 tsp caraway seeds

2 tbsp plain flour

1 tsp smoked paprika

600g pork fillet, fat removed and cut into chunks

2 tbsp olive oil

1 large onion, sliced

4 garlic cloves, crushed

1 red and 1 yellow pepper, finely chopped

1 red chilli, finely chopped

400g chopped tomatoes

1 tbsp red wine vinegar

200ml beef stock


For wild rice:

1 tbsp olive oil

1 onion, chopped

2 garlic cloves, crushed

1 bay leaf

250g mixed wild and basmati rice

500ml vegetable stock

150g baby spinach leaves


1. Preheat the oven to 180C. Gently toast the caraway seeds in a dry frying pan, over a medium heat. Lightly crush the seeds leave to one side.

2. Mix the flour with the paprika then toss the pork in the flour. Heat a large casserole dish over a high heat and add the oil. Add the pork and fry for 3 – 4 minutes, until browned all over. Remove the pork from the casserole dish and leave to one side.

3. Reduce the heat to medium and add the onions and garlic. Gently fry until softened then add the peppers, chilli and crushed caraway seeds. Cook for a minute then add the tomatoes, vinegar and stock. Return the pork to the casserole and bring to a simmer. Cover with a lid and transfer to the oven for 1 1/2 hours, stirring a couple of times during cooking.

4. To braise the rice, put a oven proof pan or casserole dish over a lid medium heat. Add the olive oil and gently saute the onion until softened. Add the garlic, bay leaf and rice, cook for another minute then add the stock. Bring to the boil and cover with a lid then transfer to the oven for 20 minutes until the rice is tender and the stock has been absorbed. Once cooked stir in the spinach leaves until wilted. 

5. Serve the goulash with the braised rice.

Source: Jo Pratt – In the mood for Healthy Food