Lenten goulash

Soy Goulash - a delicious and healthy recipe

Preparation time: 15 minutes
Cooking time: 35 minutes
Total time: 50 minutes
Servings: 4-6

The history of goulash is fascinating, with deep roots in the culinary traditions of many cultures. It has evolved over time, becoming a symbol of comfort and family meals. Today, I present a vegan version of goulash, where meat is replaced with soy cubes, offering a tasty and healthy alternative, perfect for any diet. Let's embark on this recipe together!

Ingredients:

- 100 g soy cubes
- 3-4 onions (one red onion for extra color and flavor)
- 1 large carrot
- 4-5 cloves of garlic
- 1 red bell pepper (can also be frozen)
- 400 ml tomato puree or canned tomatoes
- 7-8 medium potatoes
- 100 g cooking margarine or oil
- 1 packet of Hungarian goulash spices (includes bay leaf, chili, cumin, granulated garlic, hot paprika, onion, etc.)
- 2 teaspoons sweet paprika
- 1-2 bay leaves
- 2 teaspoons vegetable or mushroom base
- Salt and pepper to taste
- A few sprigs of fresh dill or parsley (or dried for a more intense flavor)

Step-by-step preparation:

1. Preparing the soy cubes: Start by placing the soy cubes in a bowl and covering them with 750 ml of boiling water. Add a teaspoon of the vegetable base to enhance the flavors. Let them hydrate for about 15 minutes. This step is crucial for achieving a pleasant texture that will mimic meat.

2. Cleaning the vegetables: Meanwhile, peel the onions, garlic, carrot, and potatoes. Cut the onion into small cubes and the carrot into thin slices. The potatoes can be cut into larger pieces to feel more substantial in the goulash.

3. Sautéing the vegetables: In a large pot, heat the margarine (or oil) over medium heat. Add the onion and carrot and sauté for 5 minutes, stirring frequently to avoid burning. Then, add the chopped bell pepper and sliced garlic. Continue to sauté everything on low heat, stirring occasionally.

4. Adding the potatoes and soy cubes: Once the vegetables have taken on a golden color, add the drained soy cubes and the chopped potatoes. Mix well to combine the ingredients.

5. Seasoning and simmering: Add the tomato puree, goulash spices, sweet paprika, bay leaves, vegetable base, salt, and pepper to taste. Mix well and let simmer on low heat for 20-25 minutes, or until the potatoes are tender. Make sure to stir occasionally to prevent sticking.

6. Finishing the dish: When the potatoes are cooked, remove the pot from the heat and add the chopped fresh herbs. This step will add a touch of freshness and flavor to your goulash.

7. Serving: Garnish the goulash with slices of red onion, chili pepper, or fresh cucumbers if desired. These garnishes not only add an attractive appearance but also a pleasant contrast of textures.

Practical tips:

- If you want a thicker sauce, you can add a teaspoon or two of flour during cooking, mixing well to avoid lumps.
- The goulash can be served with a slice of fresh bread or polenta for a hearty meal.
- You can experiment with different vegetables depending on the season, such as zucchini or parsley root, to diversify the flavor.

Nutritional benefits:

This vegan goulash is an excellent choice for health, being rich in fiber due to the vegetables and soy cubes, which are a good source of plant protein. It is also low in saturated fats and contains no cholesterol, making it ideal for a balanced diet.

Frequently asked questions:

1. Can I use another type of plant protein instead of soy cubes?
Absolutely! You can replace the soy cubes with tofu or tempeh, which will add a different texture but still be delicious.

2. How can I adapt the recipe for a gluten-free diet?
Make sure to use a gluten-free vegetable base and spices. Also, you can replace the flour with cornstarch for thickening the sauce.

3. What drinks pair best with this goulash?
A pale lager or a dry white wine are excellent choices that complement the rich flavors of the goulash. For those who prefer non-alcoholic drinks, a light herbal tea or tomato juice would be very welcome.

This soy goulash recipe is not only a delicious choice but also a great way to enjoy a healthy meal full of flavors and colors. I invite you to try it and savor every bite! Enjoy your meal!