Vegan Lentil Goulash (American-Style)

Name: Vegan Lentil Goulash (American-Style)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 5 medium bowls
Ingredients: 8 oz. Elbow Noodles; 1 small onion; 1 bell pepper; 6 oz. mushrooms; 3 cloves garlic; 15 oz. can diced tomatoes; 15 oz. can tomato sauce; 15 oz. can brown lentils; 1-2 Tbsp. tamari; 1 1/2 tsp. smoked paprika; 1 tsp. dried basil; 1/2 tsp. dried oregano

User Reviews

5.0

21 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
5 medium bowls
Calories
321 kcal
Course
Main Course
Cuisine
American, Vegan, gluten-free

Vegan Lentil Goulash (American-Style)

Clara Sanders

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A healthy & protein-rich vegan goulash that combines pasta, spices, lentils, and mushrooms in a rich tomato sauce. Easy and wonderfully comforting!

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Ingredients

Servings

8 oz. Elbow Noodles (gluten-free if desired)
1 small onion (or 1/2 large)
1 bell pepper (I use green)
6 oz. mushrooms (I use cremini)
3 cloves garlic
15 oz. can diced tomatoes (I use petite diced)
15 oz. can tomato sauce
15 oz. can brown lentils
1-2 Tbsp. tamari (I like 2)
1 1/2 tsp. smoked paprika
1 tsp. dried basil
1/2 tsp. dried oregano

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Instructions

Cook pasta according to package instructions, leaving al dente (slightly firm, not mushy). Drain when finished.
Meanwhile, finely dice onion, bell pepper, and mushrooms. Mince garlic.
In a large pan over medium-high heat, sauté onion for 4-5 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
Add bell pepper and mushroom to pan. Stir and sauté 7-8 minutes or until veggies are softened.
Add garlic, smoked paprika, basil, and oregano. Stir and sauté 1 minute.
Reduce heat to medium-low. Add diced tomatoes, tomato sauce, lentils (rinsed and drained), and tamari. Stir and simmer for 5 minutes.
Add pasta (cooked & drained) to pan. Stir well to combine. Serve warm.

Notes

Optional add-ins: Stir in fresh spinach at the end of cooking time, or garnish with parsley for serving.
For gluten-free: Use GF pasta and tamari.

Nutrition Information

Show Details

Calories 321kcal (16%) Carbohydrates 64g (21%) Protein 16g (32%) Fat 2g (3%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Potassium 982mg (28%) Fiber 11g (44%) Sugar 10g (20%) Vitamin A 1521IU (30%) Vitamin C 48mg (53%) Calcium 74mg (7%) Iron 6mg (33%)

Nutrition Facts

Serving: 5medium bowls

Amount Per Serving

Calories 321 kcal

% Daily Value*

Calories	321kcal	16%
Carbohydrates	64g	21%
Protein	16g	32%
Fat	2g	3%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Potassium	982mg	21%
Fiber	11g	44%
Sugar	10g	20%
Vitamin A	1521IU	30%
Vitamin C	48mg	53%
Calcium	74mg	7%
Iron	6mg	33%