Vegan Lentil Goulash (American-Style)

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.)

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.

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!

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).

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.

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

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 4 votes

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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

US CustomaryMetric

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

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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: 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

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