This satisfying Vegan Goulash recipe features pasta, hearty lentils, and mushrooms simmered in a rich, warmly spiced tomato sauce. It's comforting, protein-packed, and ready in about 30 minutes! (Vegan, oil-free, gluten-free option.)
Let's make a cozy pan of goulash! This recipe delivers all the comfort of the classic version, but in a lighter, plant-based way.
Traditional American-style Goulash is typically made with macaroni pasta, ground beef, and a rich tomato sauce. In this vegan version, the beef is swapped for lentils and savory mushrooms. These bring satisfying, meaty texture and deep flavor without the heaviness.
The result is a wholesome meal that's rich in protein, fiber, and cozy tomato-spice goodness. Best of all, it comes together in about 30 minutes for an easy weeknight comfort dish!
Ingredients for Vegan Goulash
For this recipe you'll combine in a large skillet on the stovetop:
- Elbow macaroni pasta: Use gluten-free pasta if needed. I use brown rice noodles.
- Yellow onion: Or swap in white or sweet onion instead.
- Green bell pepper: Or substitute another color such as red bell pepper, orange, or yellow.
- Mushrooms*: Most of the time I use cremini mushrooms, but use your own favorite or a combination. 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, fire-roasted, or petite diced all work great.
- Canned tomato sauce: This is plain tomato sauce, not marinara.
- Tamari: Or substitute soy sauce, but I use tamari for gluten-free. This adds depth of flavor and umami, saltiness.
- Italian seasoning: Or you can use dried basil, oregano, etc. You can also add salt and black pepper to taste.
- Smoked paprika
*Not a fan of mushrooms? Simply omit or replace with additional lentils or even zucchini!
Customizing
Herbs & spices: Try sweet paprika, caraway seeds, basil, oregano, thyme, vegan Worcestershire sauce, nutritional yeast, or chipotle in adobo sauce (this will be spicy).
More tomato taste: Stir in a couple tablespoons tomato paste or additional tomato puree to the pot for even more thickness.
Vegetables: Add other veggies to the mixture 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 sprinkle of parsley before serving. (Or you can add chives or fresh cilantro instead.)
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 or red pepper flakes for a little heat!
Storing
Allow the goulash to cool completely, then store in an airtight container in the refrigerator. I find the leftovers keep well for about 3-4 days. Reheat in the microwave when ready to enjoy.
For more inspiration, also browse all vegan lentil recipes or easy vegan dinner recipes.
Vegan Lentil Goulash (American-Style)
Ingredients
- 8 oz. elbow noodles (GF if desired)
- 1 small yellow onion
- 1 green bell pepper
- 8 oz. mushrooms
- 3 cloves garlic
- 15 oz. can diced tomatoes
- 15 oz. can tomato sauce
- 15 oz. can lentils
- 1 1/2 Tbsp. tamari
- 1 1/2 tsp. Italian seasoning
- 1 tsp. smoked paprika
Instructions
- Cook pasta according to package instructions, leaving al dente (slightly firm, not mushy). Drain and rinse with cool water when finished.
- Meanwhile, finely dice the onion, bell pepper, and mushrooms.
- 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 a splash more as needed.)
- Then add bell pepper and mushroom. Stir and sauté for 7-8 minutes or until veggies are softened.
- Meanwhile, mince the garlic.
- When the veggies are softened, add the garlic, Italian seasoning, and smoked paprika. Stir and sauté for 1 minute.
- Reduce heat to medium-low. Add the diced tomatoes, tomato sauce, lentils (rinsed and drained), and tamari. Stir and simmer for 5 minutes.
- Add the pasta (cooked & drained) to pan. Stir well to combine and serve warm.
Notes
Nutrition Per Serving (Estimate)
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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Gail says
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!
Kaitlin says
Hello, Gail! So fantastic to hear you enjoyed this recipe with the red pepper flakes - great addition! Thanks so much for coming back to share your kind review. It's very appreciated!
Diana says
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!
Kaitlin says
Hello, Diana! I completely understand and love that 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.
Josh says
Love this recipe! Thanks so much for sharing. Sometimes we substitute Trader Joe’s Beef-less ground beef and that works well too.
Kaitlin says
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!
Casey says
I'm excited to try this! Thank you, also, for including ideas for us non lovers of mushrooms.
Kaitlin says
Hello, Casey! So happy to hear the tips are helpful, and I hope you love this recipe! 🙂
Diana says
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.
Kaitlin says
That's awesome you three loved it! And glad you're finding the customizations & comments helpful - thanks for that feedback! (I agree, I love when people share their own substitutions and fun tweaks to the recipes.) I appreciate you trying the recipe and sharing your kind words, Diana!
Shellie says
Delicious and so easy to make. Thanks!
Kaitlin says
So great to hear, Shellie! Thanks for giving it a try and sharing your kind feedback.
Melissa says
Quick and easy to make! Very enjoyable.
Kaitlin says
Great to hear, Melissa. So glad you found another recipe you enjoy! Thank you so much for your comments & ratings.
Jenn P says
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 says
Hello, Jenn! Great question. A 15 oz. can of lentils is equivalent to about 1.5 cups cooked lentils. So if cooking your own from scratch, I'd use about 1/2 to 2/3 cup dried lentils. (1 cup dried brown lentils = roughly 3 cups cooked, or a little less.) You can also cook them ahead of time so they're ready to go!