Hearty Vegan Goulash Recipe (Oil-free)

Name: Hearty Vegan Goulash Recipe (Oil-free)
Cook time: 30 min
Total time: 30 min
Yield: 4 serving
Ingredients: 1 medium onion; 2 cloves garlic; 2 talks celery; 1 tsp onion powder; 1.5 cups TVP; 1 cup fresh tomatoes; 1 medium bell pepper; 4 tbsp paprika; 2.5 cups potatoes; 1 can chopped tomatoes; ¼ cup tomato paste; 1.5 cups vegetable stock; 1 cup plant based milk; 1 tbsp mustard; 2 cups spinach; sea salt

User Reviews

5.0

3 reviews

Excellent

Cook Time
mins
Total Time
30 mins
Servings
4
Calories
292 kcal
Course
Main Course
Cuisine
Vegan

Hearty Vegan Goulash Recipe (Oil-free)

Omar Parker

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Vegan goulash, made with potatoes, vegetables and TVP! A healthy vegan version of the traditional Hungarian dish, this easy recipe requires just one pot but does not miss out on any flavour. Savoury, smoky and rich, it is also oil-free.

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Ingredients

Servings

1 medium onion chopped
2 cloves garlic chopped
2 talks celery chopped
1 tsp onion powder
1.5 cups TVP (textured vegetable protein)
1 cup fresh tomatoes chopped
1 medium bell pepper chopped
4 tbsp paprika
2.5 cups potatoes chopped
1 can chopped tomatoes
¼ cup tomato paste
1.5 cups vegetable stock
1 cup plant based milk
1 tbsp mustard ensure vegan and gluten-free
2 cups spinach
sea salt to taste

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Instructions

Cover the TVP in lukewarm water and leave to soak for around 10 minutes.
Meanwhile, start by adding onion, garlic, celery and onion powder to a non-stick saucepan with around 2 tbsp water. Sauté for around 3 minutes, until beginning to soften.
Add fresh tomatoes, bell pepper and paprika to the saucepan. Sauté for a further 2-3 minutes.
Add potatoes, chopped tomatoes, tomato paste, vegetable broth and plant based milk. Simmer, stirring occasionally, for around 10 minutes, until the potatoes begin to soften.
Stir in the TVP and mustard. Simmer for a further 10 minutes, stirring occasionally and adding more liquid if it starts to get dry.
Add the spinach and stir them through the goulash until they wilt. Season to taste with salt and serve with rice or noodles.

Nutrition Information

Show Details

Calories 292kcal (15%) Carbohydrates 47g (16%) Protein 25g (50%) Fat 2g (3%) Saturated Fat 1g (5%) Sodium 806mg (34%) Potassium 1383mg (40%) Fiber 16g (64%) Sugar 14g (28%) Vitamin A 6645IU (133%) Vitamin C 79mg (88%) Calcium 315mg (32%) Iron 12mg (67%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 292 kcal

% Daily Value*

Calories	292kcal	15%
Carbohydrates	47g	16%
Protein	25g	50%
Fat	2g	3%
Saturated Fat	1g	5%
Sodium	806mg	34%
Potassium	1383mg	29%
Fiber	16g	64%
Sugar	14g	28%
Vitamin A	6645IU	133%
Vitamin C	79mg	88%
Calcium	315mg	32%
Iron	12mg	67%