Craving a comforting, flavorful meal that's both satisfying and surprisingly easy to make? Look no further than this hearty vegetarian goulash! This delicious recipe is perfect for a cozy weeknight dinner, impressing friends, or simply enjoying a healthy and homemade meal. Forget complicated recipes; this one is surprisingly simple, even for beginner cooks. Get ready to experience the rich, savory flavors of traditional goulash, completely plant-based and bursting with goodness.
Ingredients: You'll Need These Simple Staples
This vegetarian goulash recipe uses readily available ingredients, making it a practical choice for your busy week.
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 large bell pepper (any color), chopped
- 1 (28-ounce) can crushed tomatoes
- 1 (15-ounce) can tomato sauce
- 1 cup vegetable broth
- 1 tablespoon paprika (sweet or smoked, to your preference)
- 1 teaspoon caraway seeds
- 1/2 teaspoon marjoram
- 1/4 teaspoon cayenne pepper (optional, for a touch of heat)
- 1 bay leaf
- 1 cup green lentils, rinsed
- 1 cup chopped potatoes (Yukon Gold or russet work well)
- 2 tablespoons olive oil
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions: A Step-by-Step Guide to Goulash Glory
This recipe is designed to be easy to follow, even if you're new to cooking. Let's get started!
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Sauté the Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir in the garlic and bell pepper and cook for another 2-3 minutes, until fragrant.
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Build the Flavor Base: Add the paprika, caraway seeds, marjoram, cayenne pepper (if using), and bay leaf to the pot. Cook for 1 minute, stirring constantly, to toast the spices and release their aroma. This step significantly enhances the flavor of your goulash.
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Add the Liquids and Lentils: Stir in the crushed tomatoes, tomato sauce, and vegetable broth. Bring the mixture to a simmer. Add the lentils and potatoes.
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Simmer to Perfection: Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils and potatoes are tender. Stir occasionally to prevent sticking.
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Season and Serve: Season the goulash with salt and pepper to taste. Remove the bay leaf before serving. Garnish with fresh parsley and enjoy! Serve hot with crusty bread for a truly satisfying meal.
Cooking Tips for Goulash Success
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Spice it Up: Adjust the amount of cayenne pepper to your liking. For a milder goulash, omit it altogether. Experiment with different spice blends to find your perfect flavor profile.
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Add More Veggies: Feel free to add other vegetables, such as zucchini, mushrooms, or eggplant. The more vegetables, the heartier and more nutritious your goulash will be.
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Make it a Heartier Meal: For an even more filling goulash, add a can of drained and rinsed chickpeas or kidney beans along with the lentils.
Variations on a Theme: Explore Different Flavors
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Spicy Goulash: Increase the cayenne pepper or add a pinch of red pepper flakes for extra heat.
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Smoky Goulash: Use smoked paprika instead of sweet paprika for a smoky flavor.
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Creamy Goulash: Stir in a dollop of vegan sour cream or coconut cream before serving for a richer texture.
Nutritional Information (Per Serving - Approximate)
This information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 300-350
- Protein: Approximately 15-20g
- Fiber: Approximately 15-20g
This vegetarian goulash recipe is a perfect example of how easy and delicious healthy meals can be. It's a fantastic option for a quick dinner, a satisfying lunch, or a comforting weeknight meal. Enjoy!