Plant-Based Goulash Recipe
Hearty dish with anti-inflammatory benefits and nightshade-free options
Hello! Today’s recipe is a Plant-Based Hungarian Goulash. Whether you're looking for a flavorful meal or need adaptations for a nightshade-free diet, this goulash has got you covered. Let's dive in!
The Story Behind the Dish
While staying in Budapest, my Airbnb host shared with me his traditional Hungarian goulash recipe. As someone who loves to experiment in the kitchen, I was excited to put a plant-based spin on the dish. The first time I made it, I replaced the beef with trumpet mushrooms. The result was delicious, but the mushrooms didn’t quite deliver the ‘meaty’ texture I was aiming for.
I went back to the drawing board and swapped the mushrooms for soy chunks and added a splash of tamari (gluten-free soy sauce). This version hit the mark—the soy chunks provided that satisfying texture, and the tamari deepened the flavor. I also added more garlic than the original recipe called for (because I love garlic!).
Then there were the caraway seeds. I hadn’t used them much before, but I quickly grew to love their unique flavor. I’ve even started using them as a substitute for cumin in some recipes.
This dish has evolved from the original goulash I learned in Budapest, but it still holds the rich flavor. And yes, I’ve even tried it puréed—thanks to my retainer mishap—and it’s just as delicious!
Recipe Overview
Preparation Time: 15 minutes
Cooking Time: About 2 hours
Yields: 4–6 servings
Ingredients
2 tablespoons olive oil
1 tablespoon tamari
2 yellow onions, chopped
150 grams soy chunks (can be substituted with about 225 grams of mushrooms)
6 cloves garlic, minced
3 tablespoons sweet Hungarian paprika
1.5 teaspoons caraway seeds
2 red potatoes, peeled and cubed (waxy potatoes hold their shape better during long cooking times)
2 carrots, sliced
2 red bell peppers, diced
2–4 cups vegetable broth
1 can diced tomatoes
Salt and pepper to taste
Fresh parsley, chopped for garnish
Instructions
Hydrate the Soy Chunks: Place the soy chunks in a bowl of warm water for at least 10 minutes.
Heat the Pot: In a large pot, heat the olive oil over medium heat.
Sauté Aromatics: Add the onions and garlic, and sauté until they become translucent.
Add Tamari: Stir in the tamari and sauté with the onions and garlic for about a minute.
Add Soy Chunks: Drain the hydrated soy chunks and add them to the pot. Stir to combine.
Season with Spices: Sprinkle the sweet Hungarian paprika and caraway seeds over the soy chunks. Stir well to coat the soy chunks evenly with the spices.
Add Vegetables: Add the potatoes, carrots, and red bell peppers to the pot. Stir to combine everything.
Add Broth and Tomatoes: Pour in the vegetable broth and diced tomatoes. Bring the mixture to a boil.
Simmer: Reduce the heat to low, cover the pot, and let the stew simmer for about 1 1/2 to 2 hours, stirring occasionally, until the flavors have melded together.
Season to Taste: Add salt and pepper to taste, adjusting the seasoning according to your preferences.
Rest: Remove the pot from the heat and let it sit for a few minutes to allow the flavors to further develop.
Serve: Ladle the goulash into bowls.
Garnish: Garnish with freshly chopped parsley before serving.
Nightshade-Free Adaptations
For those of you following a nightshade-free diet, I’ve got you covered! Traditional goulash often features ingredients like tomatoes, white potatoes, bell peppers, and paprika, which are nightshades, but you can easily modify this recipe to suit your needs. Swap out the tomatoes and white potatoes for butternut squash, sweet potatoes, or carrots, and replace the paprika with other flavorful spices like turmeric or cumin. If bell peppers are off the menu, zucchini or celery can step in to provide that satisfying bite. With these adjustments, you can still enjoy a hearty, comforting dish without compromising your dietary choices.
Science Corner
Paprika, made from ground peppers, is known for enhancing the flavor and color of dishes. Beyond its culinary appeal, paprika contains carotenoids.
What Are Carotenoids?
Carotenoids are naturally occurring pigments in plants, as well as some animals, that give them their red, yellow, and orange colors. These compounds act as antioxidants, potentially helping to protect your cells from oxidative damage—a process that has been linked to inflammation and various chronic diseases.
In paprika, the primary carotenoid is capsanthin, responsible for its deep red hue. Similar carotenoids are found in other colorful vegetables in the dish, like red bell peppers (which contain beta-carotene and capsanthin) and carrots (rich in beta-carotene). Research suggests these carotenoids may help reduce oxidative stress in the body, which could play a role in managing chronic inflammation.
Research Highlights
Carotenoids, known for their antioxidant and anti-inflammatory effects, may play a protective role against depression by reducing oxidative stress and inflammation A review in Antioxidants suggests that low fruit and vegetable intake could increase depression risk, while carotenoids might help by regulating inflammatory cytokines like IL-6 and TNF, which affect brain-derived neurotrophic factor (BDNF). These compounds could potentially support BDNF activity, offering a possible avenue for managing depressive symptoms, though more research is needed to fully understand their impact.
Another Key Compound in Paprika
Though present in lower concentrations in paprika than in hot peppers, capsaicin is another compound found in paprika that has been studied for its potential health effects. Research on capsaicin has shown various biological activities, including anti-inflammatory properties, though its effects can vary depending on the concentration and individual factors.
Anti-Inflammatory Benefits
This plant-based goulash incorporates ingredients known to support an anti-inflammatory diet. By focusing on whole, nutrient-rich foods like onions, garlic, bell peppers, carrots and tomatoes, this dish offers a variety of antioxidants and fiber, which can contribute to reducing inflammation and promoting overall health. The recipe also features paprika, which adds not just flavor but also beneficial compounds, as discussed in our Science Corner.
Food for Thought
The dish aligns with our anti-inflammatory focus by emphasizing nutrient-dense vegetables and spices. Sure, soy chunks aren’t exactly plucked straight from the earth, but they provide a satisfying, plant-based protein-rich alternative that can be part of a balanced, inflammation-fighting diet.
Not a fan of soy? No problem! Swap them out for mushrooms or beans or nothing at all–whatever works for you. And the best part? This recipe is both dairy-free and gluten-free. While dairy and gluten aren’t inflammatory for everyone, they can be for some, making this recipe a good option for those mindful of their dietary triggers. By focusing on whole foods, this recipe can provide the body with ingredients that support a balanced, anti-inflammatory diet.
Take care,
Rebecca
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any dietary changes, especially if you have underlying health conditions.
Looks delicious! Definitely bookmarking this recipe. My mom used to make goulash when I was younger, and now it's nice to have a gluten-free, plant-based option I can try myself.