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Home » Recipes » Main Dish

Vegan Lentil Goulash (American-Style)

Jan 25, 2021 by Kaitlin · 16 Comments

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This satisfying and protein-packed Vegan Goulash recipe combines pasta, spices, hearty lentils, and mushrooms in a rich tomato sauce. An easy, comforting lunch or dinner that's done in just 30 minutes! (Vegan, oil-free, gluten-free option.)

Skillet of vegan American goulash with lentils and mushrooms

Let's make a cozy, satisfying pan of goulash!

Classic American-style Goulash is typically made with macaroni pasta and beef, then combined with a tomato sauce.

But this healthier plant-based recipe replaces the beef with nutrient-packed lentils and tender mushrooms!

Plus it's filled with protein and fiber and only takes 30 minutes to assemble.

preparation of lentil goulash in hot skillet

Ingredients for Vegan Goulash

For this recipe you will combine in a large skillet:

  • Elbow pasta: Use gluten-free pasta if needed. I use brown rice noodles.
  • Onion: Yellow, white, or sweet onion will work fine for this recipe.
  • Green bell pepper: Or substitute another color such as red bell pepper, orange, or yellow.
  • Mushrooms:* I use cremini mushrooms, but use your own favorite. Shiitake mushrooms, portobello mushrooms, or white button would work too.
  • Garlic cloves: I like the taste of fresh garlic best in this recipe, but feel free to substitute with garlic powder if needed.
  • Lentils: I use a can of cooked brown lentils for convenience, but you can cook your own from scratch if desired. (You will need about 1.5 heaping cups cooked lentils.)
  • Canned diced tomatoes: Either regular or fire-roasted.
  • Canned tomato sauce
  • Tamari: Or substitute soy sauce, but I use tamari for gluten-free. This adds rich, salty flavor.
  • Smoked paprika, dried basil, and dried oregano

*Not a fan of mushrooms? Simply omit or replace with additional lentils or even zucchini!

Lentil mushroom goulash on a plate

Customizing

Herbs & spices: Try sweet paprika, caraway seeds, Italian seasonings, vegan Worcestershire sauce, nutritional yeast, or chipotle in adobo sauce (this will be spicy).

More tomato taste: You can also stir in tomato paste or additional tomato puree to the pot for even more thickness in the tomato sauce.

Vegetables: Add other veggies like diced zucchini or yellow summer squash. You can also stir in fresh baby spinach or other greens near the end of cook time.

Make it "meaty": You can also replace the lentils & mushrooms with your favorite vegan beef crumbles or TVP (textured vegetable protein).

Mushroom lentil goulash in a skillet with wooden spoon

Serving

Fresh herbs: I like to garnish my bowl with a tablespoon or so of fresh parsley before serving.

Other toppings: You can also add a dollop of vegan sour cream or sprinkle of Vegan Parmesan Cheese. Or try a dash of hot sauce for a little heat!

Storing

Store leftovers in an airtight container in the refrigerator. I find the leftovers keep well for about 3-4 days. Simply reheat in the microwave when ready to enjoy.

Vegan American Goulash on a plate with fresh parsley

For more inspiration, also browse all easy vegan dinner recipes.

Skillet of vegan American goulash with lentils and mushrooms

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!
5 from 7 votes
Print Recipe Pin Recipe Comment
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Author: Kaitlin - The Garden Grazer
Course: Main Dish
Cuisine: American, Gluten-Free Option, Oil-Free, Vegan
Servings: 5 medium bowls

Ingredients

  • 8 oz. elbow noodles (gluten-free if desired)
  • 1 small onion
  • 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
  • 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 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 Per Serving (Estimate)

Nutrition Facts
Vegan Lentil Goulash (American-Style)
Amount per Serving
Calories
321
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Potassium
 
982
mg
28
%
Carbohydrates
 
64
g
21
%
Fiber
 
11
g
46
%
Sugar
 
10
g
11
%
Protein
 
16
g
32
%
Vitamin A
 
1521
IU
30
%
Vitamin C
 
48
mg
58
%
Calcium
 
74
mg
7
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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If you are enjoying this mushroom and lentil vegan goulash, also check out:

  • Mexican Macaroni Salad
  • Vegan Mini Meatloaf with Maple Balsamic Glaze
  • Butter Chickpeas
  • Easy Peanut Noodles

Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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Comments

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    Recipe Rating:




  1. Gail says

    June 23, 2024 at 4:48 pm

    5 stars
    Love this recipe! I didn’t add tamari, but added some pepper flakes at the end to give it a kick!I have enough leftover for 4 more meals! Thank you for sharing this recipe!

    Reply
    • Kaitlin says

      June 24, 2024 at 10:15 am

      Hello, Gail! So fantastic to hear you enjoyed this recipe with the red pepper flakes - great addition! Thanks so much for coming back to leave your kind review. It's very appreciated!

      Reply
  2. Diana says

    January 27, 2024 at 9:01 am

    5 stars
    I want to learn to enjoy mushrooms because I know that they are so nutritious. Maybe I’ll start by using a smaller amount of mushrooms? Do you slice them or chop them? Maybe for me I should start out by chopping? Any suggestions from you or others would be appreciated. Thank you!

    Reply
    • Kaitlin says

      January 27, 2024 at 11:11 am

      Hi Diana! Aww I totally understand that, and love you want to enjoy mushrooms more. You could absolutely reduce the amount in this recipe. Or to make them a bit more "undetectable" texture-wise, you can chop them finely as you mentioned, or even use a food processor to really break them down into even smaller pieces. Best of luck on your mushroom journey! I'd love to hear how it goes!

      Reply
  3. Josh says

    December 27, 2023 at 4:34 pm

    5 stars
    Love this recipe! Thanks so much for sharing. Sometimes we substitute Trader Joe’s Beef-less ground beef and that works well too.

    Reply
    • Kaitlin says

      December 28, 2023 at 7:39 am

      So great to hear you've been enjoying it, Josh! And what a great idea subbing TJ's meatless ground beef. Awesome to hear you've enjoyed it both ways. Thanks a lot for sharing your very kind and helpful feedback!

      Reply
  4. Casey says

    August 10, 2023 at 9:15 pm

    I'm excited to try this! Thank you, also, for including ideas for us non lovers of mushrooms.

    Reply
    • Kaitlin says

      August 11, 2023 at 7:44 am

      Hello, Casey! So happy to hear the tips are helpful, and I hope you love this recipe! 🙂

      Reply
  5. Diana says

    May 13, 2022 at 6:47 pm

    5 stars
    Loved this one! My boyfriend and 17-year-old son also agreed that it's a keeper! I omitted the mushrooms and used 1/2 cup more lentils. Thank you for giving substitution and optional ideas on your recipes; it's very helpful. And I also love to read the comments of others and get great ideas there, too.

    Reply
    • Kaitlin says

      May 14, 2022 at 11:36 am

      That's awesome you three loved it! And glad you're finding the customizations & comments helpful - thank you for that feedback! I appreciate you trying the recipe and sharing your kind words. Have a great weekend!

      Reply
  6. Shellie says

    December 21, 2021 at 6:10 pm

    5 stars
    Delicious and so easy to make. Thanks!

    Reply
    • Kaitlin says

      December 21, 2021 at 7:19 pm

      So great to hear, Shellie! Thanks for giving it a try and sharing your kind feedback. 🙂

      Reply
  7. Melissa says

    March 15, 2021 at 7:22 pm

    5 stars
    Quick and easy to make! Very enjoyable

    Reply
    • Kaitlin says

      March 31, 2021 at 9:10 am

      Great to hear, Melissa. So glad you found another recipe you enjoy! Thank you so much for your comments & ratings.

      Reply
  8. Jenn P says

    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 says

      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!

      Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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