This Vegan American Goulash is the cozy, budget-friendly dinner you want when you need something hearty without spending a lot. It has tender lentils, elbow pasta, mushrooms, frozen vegetables, and a rich tomato sauce, all seasoned with simple pantry spices.
Traditional American goulash is usually made with ground beef, elbow macaroni, and tomato sauce, often as a one-pot comfort food dinner. This vegan version swaps the meat for protein-rich lentils. So, it's filling, wholesome, and completely plant-based.
The best part? You don't need specialty ingredients. Everything comes together with inexpensive grocery-store staples. Love easy lentil dinners? Try my Lentil Bolognese, Cozy Lentil Soup, Savory Lentil Chili and Lentil Sloppy Joes for more hearty, plant-based meals.
Why You’ll Love This American Goulash with Lentils
- Easy one-pot vegan meal
- Made with inexpensive pantry ingredients
- Lentils add plant-based protein and fiber
- Elbow pasta makes it hearty and comforting
- Frozen vegetables make prep quick
- Mushrooms add a savory, meaty texture
- Great for meal prep and leftovers
- Family-friendly comfort food
Ingredients You’ll Need
Lentils: Use brown or green lentils. They hold their shape well while simmering and make this goulash satisfying.
Elbow pasta: Small elbow macaroni gives this recipe that classic American goulash feel. Any small pasta can work in a pinch.
Tomato sauce: Tomato Sauce creates the rich, savory base. You can also use crushed tomatoes for a slightly chunkier sauce. Use your favorite sauce because this is the star flavor.
Mushrooms: Sliced mushrooms add savory flavor and extra texture.
Frozen vegetables: A simple frozen mixed vegetable blend keeps this recipe easy and affordable. No chopping required.
Spices: Onion, minced garlic, Italian seasoning, paprika, black pepper, and a little red pepper flakes give the tomato sauce plenty of flavor.
I also add bay leaves and fire roasted can of green peppers also adds wonderful flavors. (optional)
How to Make Vegan American Goulash
Start by sautéing the onions and minced garlic in a large pot with a little olive oil. Once they brown, add mushrooms and frozen vegetables along with bay leaves and green peppers (if using) Cook until they soften and begin to brown. This gives the mushrooms a deeper savory flavor.
Add the lentils, tomato sauce, spices, and vegetable broth (or water). Stir well and bring everything to a gentle boil.
Reduce the heat, cover and simmer until the lentils are nearly tender. Then stir in the elbow pasta. Continue cooking until the pasta is tender and the sauce has thickened.
Give the pot a few minutes to rest before serving. The pasta will continue absorbing the tomato sauce as it sits, creating that thick, cozy goulash texture.
Easy Variations
This vegan goulash recipe is very flexible. Add diced bell peppers, spinach, zucchini, corn, or extra mushrooms if you have them.
For even more protein, use a tofu or tempeh. You can also adjust the red pepper flakes depending on how spicy you like your dinner.
Serve it with a simple green salad, crusty bread, or air fried vegetables for an easy weeknight meal.
Meal Prep and Leftovers
This is one of those easy vegan dinner recipes that tastes even better the next day. Store leftovers in an airtight container in the refrigerator for up to 4 days.
The pasta will absorb more sauce as it sits. When reheating, add a splash of vegetable broth or water to loosen the sauce.
Whether you call it vegan American goulash, vegan goulash, or lentil goulash, this is a simple comfort-food dinner made for busy nights. It's hearty, inexpensive, protein-rich, and made with ingredients you probably already have in your kitchen.
What is vegan American goulash?
Vegan American goulash is a plant-based version of classic American-style goulash. It combines elbow pasta and tomato sauce with lentils, mushrooms, vegetables, and savory spices.
Is vegan goulash high in protein?
Lentils provide the main source of plant-based protein in this recipe. For an even higher-protein meal, you can use lentil or chickpea pasta instead of regular elbow macaroni.
Can I use canned lentils?
Yes. Canned lentils can be used to make this recipe faster. Drain and rinse them well, then add them later in the cooking process so they don't become too soft.
Can I make vegan goulash ahead of time?
Yes. Vegan goulash is a great meal-prep recipe. Store leftovers in an airtight container in the refrigerator and add a splash of vegetable broth or water when reheating.
Can I freeze vegan goulash?
Yes, although the pasta may soften slightly after freezing and reheating. For the best texture, thaw it overnight in the refrigerator and reheat gently.
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📖 Recipe
Vegan American Goulash Recipe with Lentils
Equipment
Ingredients
- 1 cup lentils rinsed, use dry brown or green lentils
- 1 cup elbow macaroni
- 8 oz mushrooms sliced
- 1 ½ cups frozen mixed vegetables
- 1 (15oz) can tomato sauce
- 4 cups vegetable broth or water
- 1 small onion finely chopped
- 3 cloves garlic minced
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon Italian seasoning
- ½ teaspoon ground black pepper
- ½ teaspoon red pepper flakes optional
Instructions
How to Make One Pot American Goulash on Stove Top
- Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add onion and mushrooms and cook for 4–5 minutes, until softened. Add garlic and cook for 30 seconds.
- Build the goulash: Add the lentils, tomato sauce, vegetable broth, frozen vegetables, paprika, Italian seasoning, garlic powder, onion powder, black pepper, red pepper flakes, and salt. Stir well.
- Simmer: Bring to a boil, then reduce the heat. Cover and simmer for about 15–20 minutes, or until the lentils are almost tender.
- Add the pasta: Stir in the elbow macaroni. Cook uncovered for another 8–10 minutes, stirring occasionally, until the pasta and lentils are tender.
- Rest and serve: Turn off the heat and let the goulash rest for 2–3 minutes. The sauce will thicken as it sits. Garnish with fresh parsley and serve warm.
How to Make Instant Pot Vegan American Goulash
- Set the Instant Pot to Sauté and cook the onion and mushrooms in olive oil for 2–3 minutes. Add the garlic and cook for 30 seconds. Add the lentils, elbow pasta, tomato sauce, frozen vegetables, spices, and vegetable broth. Stir well. Seal the lid.
- Cook on High Pressure for 4 minutes. Let the pressure release naturally for 5-7 minutes, then carefully quick-release the remaining pressure. Stir and let it rest for 2–3 minutes before serving.
Notes
- Use brown or green lentils for the best texture.
- Don't overcook the pasta; it will continue to soften as the goulash rests.
- Add extra vegetable broth when reheating leftovers if the goulash becomes too thick.
Storage
Refrigerate leftovers in an airtight container for up to 4 days. Reheat on the stovetop or in the microwave with a splash of vegetable broth or water.Nutrition
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