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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 & wonderfully comforting!
AuthorKaitlin - The Garden Grazer
Prep Time:10 mins
Cook Time:20 mins
Total Time:30 mins
CourseMain Dish
CuisineAmerican, Gluten-Free Option, Oil-Free, Vegan
Servings5 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: 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)

Calories: 321 kcal | Carbohydrates: 64 g | Protein: 16 g | Fat: 2 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 982 mg | Fiber: 11 g | Sugar: 10 g | Vitamin A: 1521 IU | Vitamin C: 48 mg | Calcium: 74 mg | Iron: 6 mg