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    Home » Recipes » Main Dish

    Vegan Lentil Goulash (American-Style)

    Jan 25, 2021 by Kaitlin


    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 is done in just 30 minutes!

    Skillet of vegan American goulash with lentils and mushrooms

    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 is filled with protein and fiber, so satisfying, and only 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

    This recipe is versatile, so change it up how you see fit. A few ideas include:

    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 add a dash of hot sauce for a little heat if desired.

    Storing

    Store leftovers in an airtight container in the refrigerator.

    We 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 4 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 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 (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 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.
    Did you make this recipe?Leave a star rating or comment below!

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

    • Vegan Mini Meatloaf with Maple Balsamic Glaze
    • Butter Chickpeas
    • Vegan Creamy Garlic Pasta
    • Easy Peanut Noodles

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

    More Vegan Main Dish Recipes

    • Mushroom Pesto Pasta
    • Southwest Black Bean Burger
    • Tofu Fajitas (Easy Sheet Pan!)
    • Roasted Chickpea Salad with Hummus

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Diana

      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

        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
    2. Shellie

      December 21, 2021 at 6:10 pm

      5 stars
      Delicious and so easy to make. Thanks!

      Reply
      • Kaitlin

        December 21, 2021 at 7:19 pm

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

        Reply
    3. Melissa

      March 15, 2021 at 7:22 pm

      5 stars
      Quick and easy to make! Very enjoyable

      Reply
      • Kaitlin McGinn

        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
    4. 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!

        Reply

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    The Garden Grazer - Kaitlin profile photo

    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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