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)
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
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.
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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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 leave 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
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!
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 - thank you for that feedback! I appreciate you trying the recipe and sharing your kind words. Have a great weekend!
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
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!