Vegan Lentil Goulash (American-Style)
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
5 medium bowls
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Calories
321 kcal
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Course
Main Course
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Cuisine
American, Vegan, gluten-free
Vegan Lentil Goulash (American-Style)
Description
Vegan Lentil Goulash (American-Style) pairs tender elbow noodles cooked al dente with a robust sauce featuring sautéed onions, bell peppers, and mushrooms, imparting layered vegetable flavors. Garlic and smoked paprika add depth and a subtle smoky note, enhanced by dried herbs like basil and oregano. The sauce includes diced tomatoes, tomato sauce, and canned brown lentils, which contribute body and protein to the dish, creating a thick, stew-like consistency.
The cooking method starts with sautéing vegetables to soften and release flavor, then simmering with lentils and tomato components to meld tastes. The noodles are mixed into the sauce at the end, ensuring each bite carries the combined flavors. The dish offers a balance of textures from tender pasta and soft lentils to slightly firm vegetables.
This goulash can be served as a main course and adapted with optional add-ins like fresh spinach or topped with fresh herbs. It suits anyone seeking a plant-based main with familiar, comforting American-style stew elements.
Ingredients
- 8 oz. elbow noodles (gluten-free if desired)
- 1 onion or 1/2 large, small
- 1 bell pepper (I use green)
- 6 oz. mushrooms (I use cremini)
- 3 cloves garlic
- 15 oz. diced tomatoes I use petite diced, canned
- 15 oz. tomato sauce canned
- 15 oz. brown lentils canned
- 1-2 Tbsp. tamari (I like 2)
- 1 1/2 tsp. smoked paprika
- 1 tsp. basil dried
- 1/2 tsp. oregano dried
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
- For gluten-free adaptation, use gluten-free pasta and gluten-free tamari sauce.
- Optional: Stir fresh spinach into the goulash at the end to add greens and extra nutrients.
- Garnish servings with fresh parsley to brighten the flavor and presentation.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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