Ingredients with Measurements:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 red bell peppers, chopped
- 2 carrots, chopped
- 2 potatoes, peeled and chopped
- 1 can (14 oz) diced tomatoes
- 2 tbsp tomato paste
- 2 cups vegetable broth
- 2 tsp smoked paprika
- 1 tsp caraway seeds
- 1 tsp dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 can (14 oz) kidney beans, drained and rinsed
- 1 cup frozen peas
- 2 tbsp chopped fresh parsley
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion and garlic and sauté until softened, about 5 minutes.
3. Add chopped red bell peppers, carrots, and potatoes and cook for another 5 minutes.
4. Stir in diced tomatoes, tomato paste, vegetable broth, smoked paprika, caraway seeds, dried thyme, bay leaf, salt, and pepper.
5. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
6. Add kidney beans and frozen peas and cook for another 5 minutes.
7. Remove the bay leaf and stir in chopped fresh parsley.
8. Serve hot with crusty bread or over cooked rice.
Time:
Preparation time: 15 minutes
Cooking time: 35-40 minutes
Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 290
Fat: 6g
Carbohydrates: 50g
Protein: 12g
Fiber: 12g
Substitutions for ingredients:
- You can use any type of beans instead of kidney beans.
- You can use any type of vegetables you like, such as zucchini, mushrooms, or celery.
Variations:
- Add some smoked tofu or seitan for extra protein.
- Use sweet potatoes instead of regular potatoes for a sweeter flavor.
- Add some red wine for a richer flavor.
Tips and tricks:
- You can make this recipe ahead of time and reheat it before serving.
- This recipe freezes well, so you can make a big batch and freeze the leftovers for later.
- If you like your goulash spicier, you can add some chili flakes or hot sauce.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a pot over medium heat until heated through.
Presentation ideas:
Serve in a bowl with a dollop of sour cream or vegan sour cream on top.
Garnishes:
Chopped fresh parsley or cilantro
Pairings:
Crusty bread or cooked rice
Suggested side dishes:
Green salad or roasted vegetables
Troubleshooting advice:
- If the goulash is too thick, add more vegetable broth or water.
- If the goulash is too thin, simmer it for a few more minutes to thicken it up.
Food safety advice:
Make sure to cook the vegetables until they are tender to avoid any foodborne illnesses.
Food history:
Goulash is a traditional Hungarian stew made with meat, vegetables, and paprika. This vegetarian version is a healthier and more sustainable twist on the classic recipe.
Flavor profiles:
Smoky, savory, and slightly sweet
Serving suggestions:
Serve hot with crusty bread or over cooked rice.
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Region: Hungarian