I love cabbage and mushrooms and linguine, so goulash is one of my delicious, easy go-to meals!
The great thing about goulash is that you make a lot and leftovers will keep for several days refrigerated, or even frozen for a few months. (If leftover stew is too thick, simply add a few splashes of water while reheating. Add freshly cooked pasta, and voila!)
1- 16 oz pkg dry wholegrain linguine pasta (454 g) (buckwheat, brown rice, spelt, kamut or other)
4 Tbsp water
2 medium onions, thinly sliced
1-2 cups shitake (or other favorite mushrooms), sliced
½ medium green cabbage, shredded (approximately 3-4 cups)
1⁄2 cup tomato sauce
2- 14 oz can navy, Great Northern or black beans (2-398mL) (3 cups cooked)
3 cups veggie stock (or 2 tsp herbed salt with 3 cups water)
2 cloves garlic, minced
1 Tbsp paprika, Hungarian variety of course...or a nice smoked paprika, your choice!)
1 tsp dry mustard
⅛ tsp cayenne pepper
1 bay leaf
Directions:
Boil a large pot of water and add a pinch of salt for pasta.
In a large, heavy pan sauté onions over medium-high heat. Add mushrooms and cabbage until tender crisp. Add remaining ingredients and mix well, simmering for 5-10 minutes until sauce thickens slightly. (Remove the bay leaf or leave it in for the “finder” to make a wish!)
Add pasta to boiling water cooking according to package directions.
Drain cooked pasta in a colander and serve individual pasta topped with goulash and a dollop of LEMON AVOCADO CRÈME. Optional: Serve with Raw Veggie Dippers and use LEMON AVOCADO CRÈME as the veggie dip.
This easy soup can be made in either on the stove top in a soup pot or in a slow cooker.
Slow Cooker: Throw the first 4 pantry ingredients into your slow cooker in the morning. When you get home from work, add the veggies.
Stove Top: If you start from scratch simmering on the stove this soup will be ready in about 30 minutes. Squash can be replaced with grated potato if preferred, added to the end of cooking for the last 5-10 minutes.
For an even heartier meal add your favorite tempeh, grated or cubed. I use chipotle style salsa because I love its smokey flavor.
1 cup frozen or fresh green beans, (8 oz) sliced (or shredded cabbage)
Directions:
SLOW COOKER OPTION - Mix the beans, tomatoes, broth and salsa together in slow cooker/crock pot. Cover and simmer on low for 6-8 hours or high for 3-4 hours. Turn heat to high and add corn, squash and beans or cabbage. Allow to simmer for another 15-20 minutes until veggies are cooked. Serve warm.
STOVE TOP VERSION - Mix the beans, tomatoes, broth and salsa together in large pot and simmer over medium-high heat for 15-20 minutes until thickened and flavors have blended. Add corn, squash and beans or cabbage. Allow to simmer for another 5 minutes until veggies are softened. Serve warm.
Mixed-eating family? Tempeh, tofu, chicken, beef or pork? … Avocado or cheese?… Creamy Garlic Dip or sour cream? This Freedom Fajita can be served with the rainbow of colored bell peppers and onions, and whatever other fillings you need to please your crowd. GLUTEN-FREE: Use gluten-free tortillas wraps and tempeh. Avoid seiten (made from wheat).
8 whole grain tortilla wraps/shells (GF: purchase or make gluten-free wraps)
2 Tbsp water or veggie broth
2 large onions (preferably sweet)
3 large red, yellow and orange bell peppers (1 of each color), can substitute frozen
1 Tbsp coconut or olive oil (or spray oil)
8oz (225g) pkg pre-marinated tempeh, (I like smoked)
2 Tbsp lime juice
2 small avocados, sliced
6-8 Tbsp salsa (your heat choice)*
Directions:
WARMING PREPARED TORTILLA SHELLS: Some store-bought shells are fresh enough to fold without breaking. Some need to be warmed slightly to fold without breaking. There are (at least) three ways to warm shells: 1/ Place the required amount of shells in a foil package, making sure not to expose any of the wrap. 2/ In a warmed heavy dry fry pan, place individual shells for about 30 seconds, flipping for another several seconds until warm. Fill and wrap immediately, while the next shell warms. 3/ Microwave individually for 5-10 seconds.
PREP FILLING:
Slice tempeh or tofu into strips about the thickness of a chopstick, leaving them the length of the slab.
Peel onions and slice in half, then cut lengthwise into approximately ½” strips.
Cut bell peppers in half, clean seeds and membrane away, and slice each half into ½” strips.
If using avocado, cut into slices.
Assemble salsa and other topping options.
Add water or broth to a heavy deep pan. Over medium-high heat, quick-fry onions for about 1 minute, adding peppers. Stir constantly until veggies are tender crisp, not too soft. Transfer from pan to a large bowl.
Lightly spray or brush oil to coat pan. Add the tofu or tempeh strips. Stir fry until browned and crispy. Add the lime juice and place a lid on pan. Turn off the heat.
ASSEMBLE:
Assemble individual fajitas by placing warmed shells on table or counter top. Evenly distribute the crispy tofu or tempeh, the onion and bell pepper mixture, salsa, avocado, and optional sauce on each shell. *If you like more spice, add a splash of hot sauce.
Wrap tightly by folding sides into the center. Then fold the bottom and top, securing the filling. Serve immediately.
Creamy, rich, and delicious! This satisfying comfort food is simple and easy.
For a different variation, replace broccoli with asparagus. If nuts are an allergy problem, replace the cashews with 12 oz silken or fresh firm tofu + 3 Tbsp tahini.
A few dollops of cooked butternut squash puree adds extra creaminess.
Add pasta to a pot of boiling, salted water, stirring occasionally.
Cut broccoli into bit sized pieces, adding to the pot just prior to pasta being cooked, so the broccoli can steam lightly (until tender-crisp.)
While pasta cooks, make Creamy Cheezy Sauce.
Place all ingredients in blender or food processor. Process several minutes until very smooth. If needed, stop occasionally to scrape down the sides of the processor. NOTE: If you have leftover sauce it will keep 2-3 days refrigerated or it freezes well.
Drain the pasta and broccoli into a colander.
Transferf the pasta-broccoli mixture back into the cooking pot. Stir the sauce, as is, into the hot, drained pasta and broccoli.
Leave a bit of texture (veggie chunks) when you blend the soup so it doesn’t end up like baby food…unless you are feeding a baby…in which case, mush away! If it comes out too thick, simply thin out with a bit of broth or water. Don’t have a blender? You can use a potato masher to get a chunky texture. CAN BE FROZEN
Mix it up with a variety of root veggies or if you’re a reluctant vegetable eater, start with just potato poutine. Once you’ve got your family addicted to this rich cheezy vegan poutine sauce (the original poutine is meat-based gravy and cheese curds) start introducing new flavors a bit at a time by adding some of the less familiar root veggies to the mix. Leftover roasted roots can be added to soup or salad so make extra if you have space in your oven. DO NOT FREEZE
NOTE: Roasting veggies is a great opportunity to roast 2-4 bulbs of garlic, in each corner of the pan! Cut a thin slice off the top of each bulb. Rub a bit of melted oil on the cut part. When they are baked, the individual garlic cloves squeeze out of the skins with easy pressure.
Directions:
Preheat oven to 425ºF.
If coconut oil is solid, place it in the glass pan to melt. Remove the pan when melted, adding veg.
NOTE: Always use a large sharp knife to reduce chopping time!
Chop vegetables into large pieces about the size of a golf ball depending on their density. (You learn by practice which veggies are best cut a bit smaller or larger.) NOTE: Thick skinned veggies should be peeled, thinner skins can be left on.
Transfer cut veggies to glass baking pans.
Mix the veggies with the melted oil to coat well.
Bake for about 25-30 minutes until veggies are tender but firm when pierced with a fork.
Sprinkle lightly with salt if not using sauce.
ROASTED GARLIC OPTION: Place 2 whole garlic bulbs on a cutting board. With a sharp knife, trim a sliver off the top of the bulbs, discarding the top part. Place each bulb in corners of glass pan with the veggies. Drizzle (or spray) a tiny amount of olive oil over each bulb to keep moist while baking. When veggies are baked, garlic will be soft and sweet. Remove from the pan and squeeze each section (clove) between your first finger and thumb to remove cooked flesh.
Hi, I'm Victoria Laine, whole-food educator, author, and health blogger.
My website is the home of all things delicious and nutritious, celebrating the pleasure of food and well-being.
You'll find recipes, menus, books, and courses, as well as private nutrition counseling for Celiac disease, inflammatory conditions, allergy eating, plant-based lifestyles, and more.
I'd love to hear from you if you have questions or suggestions!
