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Vegan Lentil Goulash (American Style)

January 25, 2021 By Kaitlin McGinn 2 Comments


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! (Vegan, oil-free, gluten-free option.)

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. I love the cozy and comforting results! Plus it’s protein-packed, super satisfying, and only 30 minutes to assemble which makes it a great (and also easy) weeknight meal.

preparation of lentil goulash in hot skillet

Ingredients for Vegan Goulash

To make this American-style Lentil Goulash, you’ll need:

  • 8 oz. elbow pasta
  • Onion, bell pepper, mushrooms, and garlic
  • 15 oz. can lentils (or 1.5 cups cooked brown lentils)
  • Can of diced tomatoes
  • Can of tomato sauce
  • Tamari (for rich, salty flavor)
  • Smoked paprika, dried basil, and dried oregano
Mushroom lentil goulash in a skillet with wooden spoon

This recipe is wonderfully versatile, so feel free to change it up how you see fit. (Try different spices, more tomato, omitting the mushrooms for possibly zucchini or more lentils, etc.)

PS – come join The Garden Grazer on Instagram then share a photo if you make this! (Also please leave a review/star rating below if you give it a try – your feedback is always very appreciated, thank you!)

Lentil mushroom goulash on a plate
Skillet of vegan American goulash with lentils and mushrooms
Print Pin
5 from 1 vote

Vegan Lentil Goulash (American Style)

Protein-packed Vegan Goulash combines pasta, spices, hearty lentils, and mushrooms in a rich tomato sauce. Easy & wonderfully comforting!
Author: Kaitlin – The Garden Grazer
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Category: Main Dish
Cuisine: American, Gluten-Free Option, Oil-Free, Vegan
Servings:5 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: 326kcal | Carbohydrates: 65g | Protein: 16g | Fat: 2g | Saturated Fat: 1g | Potassium: 1025mg | Fiber: 12g | Sugar: 10g | Vitamin A: 1964IU | Vitamin C: 48mg | Calcium: 99mg | Iron: 7mg
Did you make this recipe?Tag @thegardengrazer on Instagram and hashtag it #thegardengrazer. I love seeing your recreations!
Vegan American Goulash on a plate with fresh parsley
vegan lentil american goulash photo collage

If you’re enjoying this vegan goulash, also check out other healthy comfort-food favorites like this Vegan Mini Meatloaf, Butter Chickpeas, Vegan Creamy Garlic Pasta, and Easy Peanut Noodles!

Filed Under: 30 Minutes or Less, Gluten-Free, Main Dish, Recipe, Vegan, WFPBNO Tagged With: basil, bell pepper, comfort food, family-friendly, garlic, lentils, mushroom, onion, oregano, pasta, smoked paprika, tomato, winter

Previous Post: « Vegan Gluten-Free Waffles (Oil-Free!)
Next Post: Vegan Creamy Garlic Pasta with Vegetables »

Reader Interactions

Comments

  1. 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?

    Reply
    • 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! 🙂

      Reply

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Hi, I'm Kaitlin! I share easy vegan recipes that are mostly whole food, plant-based, oil-free, & gluten-free. Learn More About Me →

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