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!
Servings5 medium bowls
- 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
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.
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.
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