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    Home » Recipes » Vegan Goulash (Hungarian Stew)

    Vegan Goulash (Hungarian Stew)

    Nov 2, 2021 by The Pesky Vegan | 8 Comments

    115 shares
    Jump to Recipe >
    Vegan Goulash Pin

    Feeling Hungary? Get a load of this vegan goulash. Featuring paprika, potatoes, smoked tofu, and portobello mushrooms, it's a supremely tasty one-pot meal that's healthy, hearty, low-fat, and gluten-free.

    Vegan Goulash in Bowl with Parsley

    As a meat-free recipe, this is of course not the way things are traditionally done in the land of the Magyars. But I'm hoping it offers up a good vegetarian alternative that shines a light on the delicious things you can do with good paprika and plants.

    For more healthy one-pot vegan recipe ideas, check out these vegan stovies and this sweet potato and black bean chilli.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Vegan Goulash with Tofu, Mushrooms, and Potatoes

    What is goulash?

    Goulash or gulyás is a traditional Hungarian dish comprised of meat, vegetables, paprika, and other seasonings.

    Taking its name from the Hungarian word for 'herdsman' or 'cowboy', the earliest versions didn't actually include paprika as this was only introduced to Europe around the 16th century (around the same time as other plants such as potatoes and chillies).

    How to make goulash vegan

    If you've ever wondered about how to make a tasty vegan or vegetarian goulash, you've come to the right place.

    Instead of the traditional meat component, I've used a combination of meaty portobello mushrooms and extra-firm smoked tofu (see also this smoked tofu risotto).

    If you want to mix it up, you could replace either of these with equivalent amounts of seitan, TVP (textured vegetable protein), or your favourite meat substitute product.

    Meat-Free Ingredients - Smoked Tofu, Mushrooms, Yeast Extract

    When it comes to depth of flavour, I've gone for the traditional paprika alongside a plant-based power duo of yeast extract and dried sage. If you don't have yeast extract (such as the Marmite used in this ultimate vegan haggis and jackfruit 'beef' stew), you could replace this with soy sauce to hit those savoury umami notes.

    Which paprika should I use?

    When it comes to an authentic goulash flavour, it's best to use Hungarian paprika. This differs from other varieties such as Spanish smoked paprika, however you could still use this as a substitute (you'll definitely want a smaller amount – see recipe notes).

    There are eight grades of Hungarian paprika, all with a sweet red pepper flavour and ranging in pungency and heat. I personally used the édesnemes variety, which seems to be the most common one you'll find outside of Hungary.

    Hungarian Paprika in Bowl

    Which potatoes are best?

    When it comes to stews, the best potatoes for holding their shape are the waxier varieties such as red potatoes, new potatoes, Jersey Royals etc. I went for Maris Piper (a good all-round variety that also makes for great crispy roast potatoes), similar to Yukon Golds in North America.

    What you'll need

    To make this vegan goulash, you'll need:

    • 'Meaty' ingredients in the form of smoked tofu and portobello mushrooms
    • Hungarian paprika or smoked paprika (see recipe for substitution amounts)
    • Potatoes to make it a hearty one-pot meal
    • Depth of flavour from the other veg, yeast extract (or soy sauce), and dried sage
    List of Ingredients to Make Vegetarian Goulash

    How to make vegan goulash stew

    Heat one tablespoon of oil in a large pan and add the tofu and mushrooms. Cook over a medium heat for 6-8 minutes, stirring regularly, until starting to colour slightly (1). Remove everything from the pan and set aside.

    In the same pan, heat another tablespoon of oil and add the onion and carrot (2). Soften for 3-4 minutes, then add the sliced red pepper and cook for another 3-4 minutes (3).

    Process Shots Showing How to Make Meat-Free Goulash

    Add the chopped garlic and soften for a couple of minutes, then stir in the paprika (4). Mix thoroughly then add in the potatoes and cook for a minute to release some of the paprika flavour (5).

    Add the tinned tomatoes (breaking these apart if necessary) followed by the yeast extract, dried sage, vegan stock, and a touch more salt and pepper (6).

    Swirl a little water around the empty cans and add to the pan. Mix everything well, bring to a gentle simmer, cover with a lid, and cook for 20-30 minutes or until the potatoes have softened.

    Process Shots Showing How to Make Vegan Goulash

    After 20-30 minutes, the goulash should have the consistency of a fairly thick soup and the potatoes should be soft enough to easily pierce with a knife. If necessary, add a little more stock or water and continue to simmer until the potatoes are soft.

    Once the potatoes are soft, add in the tofu and mushrooms that you cooked earlier and simmer for another few minutes. Adjust the seasoning to taste and serve.

    Serving suggestions

    This goulash makes for a great one-pot meal with simple toppings such as chopped fresh parsley, plant-based sour cream, or homemade cashew cream.

    You could also make it a more filling meal by serving alongside rice, bread, or mashed potatoes.

    Vegan Goulash in Bowl

    Recipe FAQ

    Is this recipe gluten-free?

    To ensure this recipe is 100% gluten-free, use a yeast extract and vegan stock that are certified or labelled as such. Many of these are GF by default, but it's worth checking. You'll also want to avoid any wheat-based meat substitutes such as seitan.

    Is vegan goulash healthy?

    This goulash recipe is a very healthy alternative to traditional goulash, with high amounts of nutrients such as fibre, iron, and plant-based protein.

    How long will goulash keep in the fridge?

    You can store this vegan goulash in the fridge for up to four days.

    Can I freeze cooked goulash?

    Freeze the cooked goulash in airtight containers or resealable bags for up to six months. Defrost and reheat thoroughly before eating.

    Variations and tips for vegan goulash

    Cooked Vegan Stew in Pan
    • Other flavours: For a different twist, you could add caraway seeds, fennel seeds, bay leaves, or chilli powder.
    • Wine: While this dish is delicious without it, you could replace one cup (250 ml) of the stock with wine for an even deeper flavour.
    • More potato: To bulk it out, add more potatoes and stock and increase the cooking time as necessary.

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan 🌿

    Keep in touch

    Subscribe below to receive a weekly newsletter with my latest recipes. Nice and simple. No pesky pestering. No spam (which wouldn’t be very vegan anyway).

    More vegan recipe ideas

    If you liked this recipe, you may also enjoy:

    • Ultimate Vegan Haggis
    • Aubergine Curry
    • Jackfruit 'Beef' Stew
    • Ultimate Vegan 'Fish' Pie
    • Vegan Chickpea Biryani
    • Tofu Cream Cheese
    • Lemony Butter Bean Stew
    • Vegan Sausage Casserole

    You can also check out my full list of vegan mains.

    Vegan Goulash in Bowl

    Vegan Goulash (Hungarian Stew)

    The Pesky Vegan
    This vegan goulash features paprika, potatoes, smoked tofu, and portobello mushrooms for a healthy one-pot meal that's also gluten-free.
    5 from 3 votes
    Rate this Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 45 mins
    Total Time 55 mins
    Course Main Course
    Cuisine Gluten-free, Hungarian, Vegan
    Servings 4
    Calories 324 kcal

    Ingredients
     

    • 2 tablespoons cooking oil, divided
    • 8 oz (225 g) extra-firm smoked tofu, drained and cut into approx. 1-inch pieces
    • 4 portobello/flat cap mushrooms, cut into bite-sized pieces
    • 1 onion, diced
    • 2 medium carrots, diced
    • 2 red bell peppers, deseeded and finely sliced
    • 4 garlic cloves, finely chopped
    • 3-4 tablespoons Hungarian paprika (or 2-3 teaspoons smoked paprika – see notes)
    • 1.5 lb (700 g) potatoes, chopped into approx. 1-inch pieces
    • 2x 14 oz (400 g) tins tomatoes
    • 1½ tablespoons yeast extract (or 2-3 tablespoons soy sauce)
    • 1½ teaspoons dried sage
    • 2 cups (480 ml) vegan stock (plus more as needed)
    • Salt and pepper to taste
    • Chopped fresh parsley, to serve (optional)
    Prevent your screen from going dark

    Instructions
     

    • Heat one tablespoon of oil in a large pan and add the tofu and mushrooms. Cook over a medium heat for 6-8 minutes, stirring regularly, until starting to colour slightly. Remove everything from the pan and set aside.
    • In the same pan, heat another tablespoon of oil and add the onion and carrot. Soften for 3-4 minutes, then add the sliced red pepper and cook for another 3-4 minutes.
    • Add the chopped garlic and soften for a couple of minutes, then stir in the paprika. Mix thoroughly then add in the potatoes and cook for a minute to release some of the paprika flavour.
    • Add the tinned tomatoes (breaking these apart if necessary) followed by the yeast extract, dried sage, vegan stock, and a touch more salt and pepper. Swirl a little water around the empty cans and add to the pan. Mix everything well, bring to a gentle simmer, cover with a lid, and cook for 20-30 minutes or until the potatoes have softened.
    • After 20-30 minutes, the goulash should have the consistency of a fairly thick soup and the potatoes should be soft enough to easily pierce with a knife. If necessary, add a little more stock or water and continue to simmer until the potatoes are soft.
    • Once the potatoes are soft, add in the tofu and mushrooms that you cooked earlier and simmer for another few minutes.
    • Adjust the seasoning to taste and serve with chopped fresh parsley. Other serving suggestions include plant-based sour cream or homemade cashew cream.
    Rate this recipe 👇

    Notes

    Paprika: It's definitely worth trying this out with Hungarian paprika, but if you don't have it then replace with similar amounts of another paprika or 2-3 teaspoons of smoked paprika (i.e. max. one tablespoon). This has a much stronger flavour than the Hungarian paprika and can easily overpower the dish.
    Potatoes: The best potatoes for holding their shape are waxy varieties such as red potatoes, new potatoes, Jersey Royals etc. I went for Maris Piper (a good all-rounder similar to Yukon Golds).
    Other meat substitutes: You could replace the tofu and mushrooms with equivalent amounts of seitan, TVP (textured vegetable protein), or your favourite meat substitute product.
    Other flavours: For a different twist, you could add caraway seeds, fennel seeds, bay leaves, or chilli powder.
    Gluten-free: To ensure this recipe is 100% gluten-free, use a yeast extract and vegan stock that are certified or labelled as such (they often are). You'll also want to avoid any wheat-based meat substitutes such as seitan.
    Storage: You can store the goulash in the fridge for up to four days or freezer for up to six months.
    If you liked this recipe, you might also enjoy:
    • Ultimate Vegan Haggis
    • Vegan Stovies (Scottish Potato Stew)
    • Smoked Tofu Risotto with Lemon and Basil
    • Ultimate Vegan 'Fish' Pie
    • Tofu Jalfrezi Curry
    • Quinoa Stew with Sweet Potato, Broccoli and Lime
    • Lemony Butter Bean Stew
    • Vegan Sausage Casserole
     
    * The nutrition info below is for one serving, based on a total of six servings.

    Nutrition

    Calories: 324kcalCarbohydrates: 63gProtein: 17gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gSodium: 801mgPotassium: 2207mgFiber: 14gSugar: 19gVitamin A: 9981IUVitamin C: 133mgVitamin D: 1µgCalcium: 151mgIron: 7mg
    Nutrition Facts
    Vegan Goulash (Hungarian Stew)
    Amount Per Serving
    Calories 324 Calories from Fat 27
    % Daily Value*
    Fat 3g5%
    Saturated Fat 1g6%
    Trans Fat 1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Sodium 801mg35%
    Potassium 2207mg63%
    Carbohydrates 63g21%
    Fiber 14g58%
    Sugar 19g21%
    Protein 17g34%
    Vitamin A 9981IU200%
    Vitamin C 133mg161%
    Vitamin D 1µg7%
    Calcium 151mg15%
    Iron 7mg39%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword meat-free goulash, vegan stew, vegetarian goulash
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Veronica

      November 03, 2021 at 10:06 am

      Haven't tried the fish pie yet but reading the recipe is very appetizing! Thanks for all the delicious offerings.

      Reply
      • The Pesky Vegan

        November 03, 2021 at 6:21 pm

        Thanks, let me know if you try it out!

        Reply
    2. Gina

      December 20, 2021 at 7:38 pm

      5 stars
      Top notch! Made this for my family the other night and it was popular to say the least!

      Reply
      • The Pesky Vegan

        December 20, 2021 at 7:44 pm

        Excellent, also a favourite of mine!

        Reply
    3. Jayne Langwade

      January 07, 2022 at 5:08 pm

      5 stars
      Absolutely delicious. I added fennel seeds and a teaspoon of chilli flakes for a bit of heat. Plenty left over to freeze for another day.

      Reply
      • The Pesky Vegan

        January 07, 2022 at 6:30 pm

        Those sound like great additions, thanks very much for the review Jayne!

        Reply
    4. Jean Mac

      March 28, 2022 at 10:25 pm

      5 stars
      I love the flavor in this goulash stew. I couldn’t find smoked tofu so I just baked the tofu with smokey paprika on it. I also added steamed kale for dark greens. It is a keeper!

      Reply
      • The Pesky Vegan

        March 30, 2022 at 6:49 pm

        Sounds great, cheers for the review!

        Reply

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