Ah, Vegan Goulash! Just saying the name brings back such delicious memories. I first tried this dish during a cozy autumn afternoon when the air was crisp and the leaves were turning. My vegan buddy invited me over, and I was a bit skeptical—goulash without meat? But oh boy, did I get a surprise! This dish is like wearing your favorite flannel while sipping a warm cup of cocoa, and trust me, it is just as comforting. What I love most about it is how it combines hearty pasta with vibrant veggies and spices that make your taste buds dance.
Now, I know there are a million different goulash recipes out there, but this vegan version holds a special place in my heart. It’s super easy to whip up, so whether you’re a seasoned cook or a kitchen newbie, you can totally nail this one. Plus, it’s a fantastic way to sneak in some veggies if you’re cooking for picky eaters (no judgment here!). Let’s dive into what makes this dish so scrumptious, shall we?
What’s in Vegan Goulash?
Elbow Macaroni: I love using elbow macaroni for its cute shape, but honestly, any small pasta you have on hand will work! It’s the heart of this dish and makes for a satisfying bite.
Olive Oil: Just a tablespoon helps to create the perfect base for sautéing those delicious veggies. I prefer extra virgin olive oil for its rich flavor.
Onion: Diced onion is a must! It adds a sweet, caramelized touch when cooked—trust me, that flavor is simply magic.
Garlic: Because garlic makes everything better, right? Just two cloves minced is all you need to elevate this dish.
Bell Pepper: I like using both red and green bell peppers for a pop of color and crunch, but feel free to use what you prefer!
Carrots: Diced carrots add a sweet and hearty element. Plus, they bring that lovely orange hue to the mix.
Zucchini: This whimsical vegetable adds a tender bite and creamy texture. It’s really a perfect addition for filling things out.
Canned Diced Tomatoes: The canned version is great for convenience, and you get all that juicy goodness just waiting to blend with the spices. Look for ones that have no added sugar.
Kidney Beans: These hearty beans pack a protein punch and keep the dish filling. Be sure to drain and rinse them to get rid of any extra sodium.
Tomato Paste: This little powerhouse adds depth and richness to the sauce, cutting through any acidity.
Spices (Smoked Paprika, Dried Oregano, Dried Basil): These spices are where the magic happens! Smoked paprika gives a lovely smokiness, while the oregano and basil add Italian flair that ties it all together.
Vegetable Broth: This provides the saucy goodness to everything. I usually go for low-sodium to keep control over the salt level.
Fresh Parsley or Basil: For the final touch! Just a sprinkle will brighten up the dish beautifully.
Is Vegan Goulash Good for You?
You bet it is! This dish is like a hug in a bowl, and here are a few reasons why:
Fiber: With the elbow macaroni, kidney beans, and vegetables, this dish is packed with fiber, which is great for digestion and keeping you feeling full longer.
Vitamins and Minerals: All those colorful veggies and beans mean you’re loading up on essential nutrients. The tomatoes are rich in vitamin C and antioxidants, while beans provide protein and iron.
Low in Saturated Fat: Being entirely plant-based, this goulash is low in saturated fat, which is always a bonus for heart health.
However, keep in mind moderation is key! If you’re trying to watch your carbohydrate intake, you might want to be mindful of the pasta portion.
Vegan Goulash Ingredients
– 1 cup elbow macaroni (or any small pasta)
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced (red or green)
– 2 medium carrots, diced
– 1 zucchini, diced
– 1 can (15 oz) diced tomatoes (with juices)
– 1 can (15 oz) kidney beans, drained and rinsed
– 2 tablespoons tomato paste
– 2 teaspoons smoked paprika
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper to taste
– 2 cups vegetable broth
– Fresh parsley or basil for garnish (optional)
This recipe serves about 4 and is perfect for a cozy family dinner or meal prep for the week!
How to Make Vegan Goulash?
1. Cook the elbow macaroni according to package instructions. Once al dente, drain it and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
3. Toss in the minced garlic, bell pepper, and carrots. Sauté for an additional 5 minutes until the veggies start softening up.
4. Stir in the diced zucchini and cook for another 3-4 minutes.
5. Next, add the canned diced tomatoes (with juices), kidney beans, tomato paste, smoked paprika, oregano, basil, salt, and pepper to the pot. Mix everything well to combine.
6. Pour in the vegetable broth and bring this delightful mixture to a simmer. Cover it and cook for about 15 minutes, allowing those beautiful flavors to meld together.
7. Once you see the sauce thickening, stir in the cooked pasta until everything is evenly combined.
8. Taste it, and don’t be afraid to adjust the seasoning if necessary.
9. Serve warm, topped with fresh parsley or basil if you want to add that extra flair. Enjoy your Vegan Goulash!
Goulash Goodness!
Here are a few fun suggestions! If you want to spice it up more, try adding some crushed red pepper flakes or diced jalapeños. For a creamier texture, a splash of non-dairy cream or cashew cream right before serving can work wonders. This dish also makes fantastic leftovers, so don’t hesitate to double the recipe—you’ll thank yourself later!
I genuinely hope you try out this Vegan Goulash! It’s so hearty and fulfilling, making it ideal for any season. It’s also a great way to gather around the table and create beautiful memories with friends and family. Share your version of this recipe or any variations you come up with—I’d love to hear how it turns out for you!
