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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
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
  • tablespoons yeast extract (or 2-3 tablespoons soy sauce)
  • teaspoons dried sage
  • 2 cups (480 ml) vegan stock (plus more as needed)
  • Salt and pepper to taste
  • Chopped fresh parsley, to serve (optional)

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.

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.
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* 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