Vegan goulash, a plant-based version of this classic Hungarian stew. It’s so tasty, comforting and a one-pot meal for the whole family.
Goulash is a Hungarian soup or stew, made of meat and vegetables. I’ve found so many recipes online, so I’m not sure which is the classic one, but I’ve made my own version, inspired by this Hungarian recipe and also by our vegan Spanish beef stew.
Some recipes are more like a soup, others more like a stew, but I’m a stew lover, so my goulash is pretty thick. If you prefer yours like a soup, just add more vegetable stock or water, it’s up to you.
Since we discovered textured vegetable protein, we eat it at least once a week. It’s a great meat alternative, high in protein and also low in fat. Besides, it’s so easy to make, just soak it in hot water with some tamari or soy sauce, drain it and cook it as it was meat. Some people sauté it in some oil to make it even tastier, but I don’t, as I try to avoid oil and I think it’s not necessary.
This is a super nutritious meal as it contains veggies, healthy carbs and a source of plant-based protein, but I would serve it with a salad, a vegetable soup or some steamed or sautéed veggies as well, depending on the season.
looking for more main dishes?
- Simple vegan meatloaf
- Vegan Spanish beef stew
- Simple vegan Stroganoff
- Low fat vegan kebab
- Marinated tempeh wraps
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- 2 ounces textured vegetable protein chunks (55 g)
- 2 tbsp tamari or soy sauce
- 2 cloves of garlic, finely chopped
- 1/2 onion, finely chopped
- 1 green bell pepper, chopped
- 2 large carrots (5 ounces or 140 g), peeled and cut into bit size pieces
- 1 medium potato (0.5 pound or 225 g), peeled and cut into bit size pieces
- 2 tbsp flour, we used brown rice flour
- 1 14-ounce can tomato puree (400 g)
- 1 cup vegetable stock or water (250 ml)
- 2 tbsp tomato paste (optional)
- 2 bay leaves
- 1 tbsp paprika
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- Soak the textured vegetable protein chunks in a bowl with some hot water (we added 2 cups or 500 ml of water) and 1 tablespoon of tamari or soy sauce for at least 15 minutes. Drain and set aside.
- Add the garlic, onion, green bell pepper, carrots and potato to a large pot and cook them with some water or oil over medium-high heat for 5 minutes, stirring occasionally. Add more water or oil if needed.
- Add the flour and cook for 1 minute, stirring constantly.
- Finally, add the tomato puree, vegetable stock or water and tomato paste. Stir and bring to a boil, then add the other tablespoon of tamari or soy sauce, textured vegetable protein chunks, bay leaves, paprika, pepper and salt. Stir and cook covered over medium heat for 25 to 30 minutes or until the carrots and potatoes are tender, stirring occasionally. Remove the bay leaves and serve immediately.
- Keep leftovers in a sealed container in the fridge for up to 5 days.
- We’ve only made this stew using textured vegetable protein chunks, but we think tofu should work as well. Sauté the tofu in a skillet (with or without oil) until golden brown and then add it to the stew.
- Tamari or soy sauce is optional. You can soak the textured vegetable protein chunks with just hot water or vegetable broth and add more salt to the stew.
- Tomato puree can be replaced by fresh or canned tomatoes or tomato sauce.
- Add your favorite veggies, herbs and spices.
- The real amount of sodium of this recipe is not 854 mg because you’d need to marinade the tofu for hours until it absorbs all the tamari or soy sauce.
- If you prefer your Goulash more like a soup, add more vegetable stock or water.
- Serving Size: 1/4 of the recipe
- Calories: 222
- Sugar: 11.8 g
- Sodium: 854 mg
- Fat: 2.2 g
- Saturated Fat: 0.1 g
- Carbohydrates: 36.9 g
- Fiber: 9.4 g
- Protein: 12.2 g