Vegan Lentil Goulash (American-Style)
This satisfying Vegan Goulash features pasta, hearty lentils, and mushrooms simmered in a rich, warmly spiced tomato sauce. Comforting, protein-packed, and ready in about 30 minutes!
Servings: 5 medium bowls
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
Optional: Stir in fresh spinach at the end of cooking time. Or garnish with fresh parsley or red pepper flakes for some spice.
For gluten-free: Use GF pasta and tamari.
Yield: Recipe makes about 9 cups goulash.
Nutrition Per Serving (Estimate)
Calories: 322 kcal | Carbohydrates: 64 g | Protein: 16 g | Fat: 2 g | Saturated Fat: 1 g | Polyunsaturated Fat: 0.4 g | Monounsaturated Fat: 0.1 g | Potassium: 980 mg | Fiber: 11 g | Sugar: 9 g | Vitamin A: 770 IU | Vitamin C: 37 mg | Calcium: 78 mg | Iron: 6 mg
