5 from 21 votes
Vegan Lentil Goulash (American-Style)
Vegan Lentil Goulash blends elbow noodles with a savory mixture of sautéed onions, bell peppers, mushrooms, and garlic, simmered with diced tomatoes, tomato sauce, brown lentils, and seasonings including smoked paprika, basil, and oregano. The result is a hearty, comforting dish with tender noodles and a thick, flavorful sauce. Its mix of vegetables and lentils make it suitable for a satisfying yet plant-based meal.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
5
medium bowls
Calories:
321 kcal
Course:
Main Course
Cuisine:
American, Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 medium bowls
Amount Per Serving
Calories 321
% 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.