5.0 from 21 votes
Vegan Lentil Goulash (American-Style)
A healthy & protein-rich vegan goulash that combines pasta, spices, lentils, and mushrooms in a rich tomato sauce. Easy and wonderfully comforting!
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
Ingredients
- 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
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
- 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
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
% 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.