Hearty Vegan Goulash
Mushrooms and lentils form the backbone of this one-pot goulash, seasoned heavily with smoked paprika and simmered with tomatoes and root vegetables until thick and fragrant. The cooking process takes roughly an hour and fills the kitchen with a deep, savory aroma. It is especially well suited to cold evenings when a filling bowl is what you need.
Equipment
- Large Dutch oven or soup pot
- Wooden spoon
- Cutting board and chef’s knife
Ingredients
- 2 tablespoons olive oil extra virgin preferred
- 1 medium yellow onion chopped fine
- 3 cloves garlic minced or finely grated
- 2 cups cremini mushrooms sliced
- 1 cup carrot peeled and diced
- 1 cup celery sliced thin
- 1 tablespoon smoked paprika Hungarian preferred for authenticity
- 1 teaspoon caraway seeds lightly crushed
- 1 teaspoon dried thyme
- 1 can diced tomatoes 14.5 oz, fire-roasted preferred
- 2 tablespoons tomato paste
- 5 cups vegetable broth low-sodium
- ¾ cup green or brown lentils rinsed and drained
- 1 medium red bell pepper seeded and diced
- 1 teaspoon sea salt or to taste
- ½ teaspoon black pepper freshly cracked
- 2 cups uncooked elbow pasta gluten-free if needed
- ¼ cup fresh parsley chopped roughly, for garnish
Instructions
- In a large Dutch oven, heat olive oil over medium heat (about 350°F / 175°C). Add chopped onions and sauté for 5–7 minutes until translucent and sweetly aromatic.
- Add the garlic and continue sautéing for another 1 minute, stirring constantly to avoid burning.
- Stir in mushrooms, carrots, and celery. Cook uncovered for 7–10 minutes, until the mushrooms release their juices and start to brown slightly.
- Sprinkle in smoked paprika, crushed caraway seeds, and thyme. Cook for 1–2 minutes, stirring to bloom the spices and deepen the aroma.
- Add diced tomatoes (with juices), tomato paste, and stir thoroughly to combine.
- Pour in vegetable broth and stir in lentils. Bring to a gentle boil, then reduce heat to low, cover, and simmer for 25–30 minutes or until lentils are tender.
- Add diced red bell pepper, salt, and black pepper. Stir and simmer uncovered for another 5 minutes.
- Add elbow pasta and cook uncovered for 8–10 minutes until al dente. Stir occasionally to prevent sticking.
- Turn off the heat. Let the goulash rest for 5 minutes before serving to allow flavors to meld.
- Ladle into bowls and garnish with freshly chopped parsley.
Notes
- If you prefer a gluten-free version, substitute pasta with brown rice or a gluten-free pasta option.
- A splash of red wine or a touch of balsamic vinegar can add depth to the tomato base.
- Sweet paprika can be used for a milder dish, while hot paprika adds extra heat.
Nutrition
Calories: 554kcalCarbohydrates: 96gProtein: 23gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 860mgPotassium: 1095mgFiber: 19gSugar: 12gVitamin A: 8129IUVitamin C: 54mgCalcium: 127mgIron: 6mg
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