Name: Vegan Lentil Goulash (American Style)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
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

Satisfying & protein-packed vegan goulash combines pasta, spices, hearty lentils, and mushrooms in a rich tomato sauce. An easy, comforting dinner that's also done in only 30 minutes!

Skillet of vegan American goulash with lentils and mushrooms

Classic American Goulash is typically made with macaroni pasta, beef, and then combined with a tomato sauce. But this recipe gets a healthier, vegan twist by replacing the beef with nutrient-packed lentils and tender mushrooms.

Plus it's protein-packed, super satisfying, and only 30 minutes to assemble which makes it a great weeknight meal.

preparation of lentil goulash in hot skillet

Ingredients for Vegan Goulash

Elbow pasta
Onion
Green bell pepper
Mushrooms (I use cremini)
Garlic
Lentils
Canned diced tomatoes
Canned tomato sauce
Tamari (for rich, salty flavor)
Smoked paprika, dried basil, and dried oregano

This recipe is versatile, so change it up how you see fit.

Try different spices, more tomato, or also omit the mushrooms for zucchini or more lentils.

Vegan American Goulash on a plate with fresh parsley

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5 from 2 votes

Vegan Lentil Goulash (American Style)

Protein-packed Vegan Goulash combines pasta, spices, hearty lentils, and mushrooms in a rich tomato sauce. Easy & wonderfully comforting!

AuthorKaitlin - The Garden Grazer

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

CategoryMain Dish

CuisineAmerican, Gluten-Free Option, Oil-Free, Vegan

Servings5 medium bowls

Ingredients

US Customary - Metric

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.

Notes

Optional: stir in fresh spinach at the end of cooking time, or garnish with parsley for serving.

Change up seasonings as desired (Italian seasoning, etc.)

I use brown rice elbow pasta to make this gluten-free.

Nutrition Per Serving (Estimate)

Calories: 326 kcalCarbohydrates: 65 gProtein: 16 gFat: 2 gSaturated Fat: 1 gPotassium: 1025 mgFiber: 12 gSugar: 10 gVitamin A: 1964 IUVitamin C: 48 mgCalcium: 99 mgIron: 7 mg

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Mushroom lentil goulash in a skillet with wooden spoon

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Comments

Melissa

March 15, 2021 at 7:22 pm

Quick and easy to make! Very enjoyable

- Kaitlin McGinn
  
  March 31, 2021 at 9:10 am
  
  Oh yay! Great to hear, Melissa. So glad you found another recipe you enjoy. Thank you so much for your comments & ratings 🙂
  
Jenn P

January 26, 2021 at 10:05 pm

This looks amazing and I'm going to make it this week. My one question is how to substitute dried lentils for the canned. I've never bought canned lentils because they tend to cook pretty quickly. I'm trying to figure out how to do this without needing a 3rd pot. Or, any chance you know how many cups dried equals the 15oz canned?

- Kaitlin McGinn
  
  January 27, 2021 at 1:04 pm
  
  Hi Jenn! Great question. A 15 oz. can of lentils is equivalent to about 2 cups cooked lentils. If cooking your own, feel free to use about 3/4 cup-1 cup dried lentils, depending on how much you'd prefer. (1 cup dried lentils = about 2 1/2 cups cooked.) You can also cook them ahead of time so they're ready to go if you wish! Hope you enjoy it this week! 🙂