Plant-Based Goulash

Many of you have been patiently waiting for this Plant-Based Goulash recipe! It’s finally here!

Plant-Based Goulash

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I will warn you that it’s not traditional goulash but traditional goulash is not plant-based. This tastes exactly how I remember eating it as a kid. 

Plant-Based Goulash

Instead of meat I used lentils and red kidney beans. This has tomatoes, peppers, onions and garlic too. Those are basically my favorite ingredients to put into any kind of soup or stew. I use veggie broth to deepen the flavor and a few other ingredients, mostly spices. 

Pasta is the last thing I add. I usually use macaroni noodles or small shells. 

I started working on this recipe last spring and had it just how I wanted it. The only problem was my recipe was big enough to feed an army! I finally cut it down to 4-5 servings over the summer. Then we moved. I still haven’t found the recipe but I mostly remembered the recipe and tested it again. This latest version is my favorite!

Plant-Based Goulash

Plant-Based Goulash

This Plant-Based Goulash uses whole food ingredients. Feel free to change it up to suit your family’s tastes. If you have kids eating it, you can increase the pasta and decrease the smoked paprika. A bag of frozen mixed veggies are a great way to add more veggies to your meal.

Ingredients

  • 5 cup veggie broth, divided
  • 1/2 cup diced onion
  • 2 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1/2 cup dry brown lentils
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon smoked paprika (optional)
  • 1 bay leaf
  • 2 teaspoons dried Italian seasoning
  • 1 15 oz can tomato sauce
  • 1 15 oz can petite diced tomatoes
  • 1 15 oz can red kidney beans, drained and rinsed
  • 2 Tablespoons Worcestershire sauce
  • 2 Tablespoons Soy Sauce (I use Tamari)
  • 1 cup uncooked pasta, (I used macaroni) 

Do

  1. Bring 2 cups of veggie broth to a boil in a dutch oven or big soup pot.
  2. Add onion, garlic, bell pepper and lentils. Stir it all together and simmer until lentils are soft and the onions are translucent. About 15 minutes.
  3. Add in paprika, smoked paprika if using, your bay leaf and Italian seasoning. Give it a good stir.
  4. Dump your tomato sauce, diced tomatoes and drained kidney beans into the pot and stir again.
  5. Pour in 3 more cups of veggie broth, your Worcestershire sauce, soy sauce (or tamari) and dried pasta. Simmer for 10 to 15 minutes or until the pasta is soft.
  6. If time permits, you can simmer longer but leave plenty of time for this to cool off before eating. The pasta will continue to absorb the liquid as it sits. Salt and pepper to taste.

If you are adding frozen veggies, feel free to add them when you add the kidney beans.

Yield: 4+ servings

Plant-Based Goulash

Plant-Based Goulash

This Plant-Based Goulash uses whole food ingredients in this hearty and delicious recipe.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 5 cup veggie broth, divided
  • 1/2 cup diced onion
  • 2 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1/2 cup dry brown lentils
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon smoked paprika (optional)
  • 1 bay leaf
  • 2 teaspoons dried Italian seasoning
  • 1 15 oz can tomato sauce
  • 1 15 oz can petite diced tomatoes
  • 1 15 oz can red kidney beans, drained and rinsed
  • 2 tablespoons Worcestershire sauce
  • 2 Tablespoons Soy Sauce (I use Tamari)
  • 1 cup uncooked pasta, (I used macaroni)

Instructions

  1. Bring 2 cups of veggie broth to a boil in a dutch oven or big soup pot.
  2. Add onion, garlic, bell pepper and lentils. Stir it all together and simmer until lentils are soft and the onions are translucent. About 15 minutes.
  3. Add in paprika, smoked paprika if using, your bay leaf and Italian seasoning. Give it a good stir.
  4. Dump your tomato sauce, diced tomatoes and drained kidney beans into the pot and stir again.
  5. Pour in 3 more cups of veggie broth, your Worcestershire sauce, soy sauce (or tamari) and dried pasta. Simmer for 10 to 15 minutes or until the pasta is soft.
  6. If time permits, you can simmer longer but leave plenty of time for this to cool off before eating. The pasta will continue to absorb the liquid as it sits. Salt and pepper to taste.

Notes

If you are adding frozen veggies, feel free to add them when you add the kidney beans.

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This weekend I’ll make this again and share in my Instagram Stories! You’ll be able to find it in the highlights! Look for it on Saturday!

Find more hearty recipes like this on my Soups, Stew and Chili Page!

Apple Oatmeal Muffins

We have been on a muffin kick lately! I can’t even guess how many muffins we’ve made recently but I can tell you we love them! Our newest favorite is Apple Oatmeal Muffins!

Apple Oatmeal Muffins

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If you’ve ever made my Banana Bread, you’ll love this recipe too. They use the same base ingredients but the diced apples, cinnamon and oats help it transform into a muffin that deserves it’s own accolades.

I’ve tested this recipe with whole wheat pastry flour and whole wheat flour. Whole wheat pastry flour is my favorite (it’s my favorite in all my baked goods) but the whole wheat flour was good too, just a little dryer. I’ll be testing it with unbleached white flour soon and I’ll update this post.

Apple Oatmeal Muffins

The oats make these muffins less dessert like and more hearty. The bananas, apples, apple sauce and sugar give it a nice sweetness, but they are not overly sweet. 

I prefer the muffins fresh out of the oven but we’ve exercised self control to enjoy them for a few days and they still taste great! 

Apple Oatmeal Muffins

If you are looking for a breakfast on the go, a mid day snack, or even a healthy dessert, this Apple Oatmeal Muffin is for you! I grabbed one on the way to church on Sunday and didn’t even make a mess! Did you know I’m a messy eater? Thankfully these muffins hold together well. 

Apple Oatmeal Muffins

Ingredients

  • 1 cup apple sauce
  • 1/2 cup sugar
  • 2 ripe bananas
  • 1/4 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1 cup diced apples
  • 1/2 cup rolled oats
  • 1 1/4 cup whole wheat pastry flour

Do

  1. Preheat oven to 350 degrees.
  2. Mix apple sauce and sugar together.
  3. Add 2 smashed ripe bananas and stir together.
  4. Add the salt, baking soda and cinnamon and give it a good stir.
  5. Mix in the diced apples and the rolled oats.
  6. Pour in the flour, adding a little at a time and stirring to incorporate before adding more until it is all mixed together. If it seems too dry you can add little plant-based milk. Add in 1 tablespoon at a time so you don’t use too much.
  7. Prepare your muffin pan. If your pan sticks you’ll want to use a little cooking spray. If you have a nonstick pan you won’t need to. Scoop batter into a muffin pan. I use about 1/4 cup of batter in each. 
  8. Bake for 15 minutes. Test for doneness by inserting a toothpick into the center of the muffin, it’s done when it comes out clean.

These muffins can be stored at room temperature in an air tight container for a few days. 

Yield: 12

Apple Oatmeal Muffins

Apple Oatmeal Muffins

These plant-based muffins are easy to make and delicious! Your family will love these muffins.

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

Ingredients

  • 1 cup apple sauce
  • 1/2 cup sugar
  • 2 ripe bananas
  • 1/4 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1 cup diced apples
  • 1/2 cup rolled oats
  • 1 1/4 cup whole wheat pastry flour

Instructions

  1. Preheat oven to 350 degrees.
  2. Cream apple sauce and sugar together.
  3. Add 2 smashed ripe bananas and stir together.
  4. Add the salt, baking soda and cinnamon and give it a good stir.
  5. Mix in the diced apples and the rolled oats.
  6. Pour in the flour, adding a little at a time and stiring to incorporate before adding more until it is all mixed together. If it seems too dry you can add little plant-based milk. Add it 1 tablespoon at a time so you don't use too much.
  7. Prepare your muffin pan. If your pan sticks you'll want to use a little cooking spray. If you have a nonstick pan you won't need to. Scoop batter into a muffin pan. I use about 1/4 cup of batter in each. 
  8. Bake for 15 minutes. Test for doneness by inserting a toothpick into the center of the muffin, it's done when it comes out clean.

Notes

These muffins can be stored at room temperature in an air tight container for a few days. 

You can use white flour, whole wheat flour, or whole wheat pastry flour but whole wheat pastry flour gives the best outcome.

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I can’t wait to hear what you think of these muffins? They remind me of the apple cinnamon oatmeal packets I would eat as a kid! The secret is to dice the apples really really tiny!

Vanilla Coconut Chia Pudding

In my last meal plan I shared how one of my son’s recently decided he liked walnuts and has been asking for coconut. I decided Vanilla Coconut Chia Pudding was a great way to put those together.

Vanilla Coconut Chia Pudding

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Of course, there are many ways to mix and match ingredients in chia pudding. Chocolate has always been my favorite but my youngest loves strawberries to Strawberry Chia Pudding is a great fit for him.

If you aren’t familiar with chia seeds now is the time to give them a try. We’ve been chia seed fans for at least 8 years. I keep them in a shaker bottle and I will sprinkle them on foods often. Toast, oatmeal, anything with peanut butter! I also include chia seeds in most of my overnight oat recipes! Check out my Chocolate Chia Overnight Oats!

Some people love chia water! They just add chia seeds to a bottle of water and shake it up. The seeds soak up the water and congeal a bit. It’s an interesting experience. If you try it let me know!

Chia pudding is a great make ahead breakfast or snack. For those of you who would like to meal prep this recipe is a great one to include, you don’t even have to cook it. Just blend and pour, then wait.

Vanilla Coconut Chia Pudding

If you aren’t into coconut and coconut milk, almond milk and almonds make a great swap for the coconut. I live in a family of coconut lovers, I’m the last hold out but this recipe may convince me yet.

Vanilla Coconut Chia Pudding

This recipe makes 4 servings. I like to leave it over night before enjoying, but at least 2 hours in the fridge will work.

Ingredients

  • 2 cups plant-based milk (I used coconut)
  • ⅓ cup chia seeds
  • 4 tsp maple syrup
  • 1 tsp vanilla extract
  • 4 Tbsp shredded coconut

Do

1. Add all ingredients to blender jar and blend for 15 to 20 seconds.
2. Let sit for about 5 minutes. Scrape down sides of blender jar and blend for 20 seconds more (I use speed 3 on my Blendtec blender).
3. Pour into individual jars or bowl, then cover and refrigerate overnight, or for at least 2 hours.
4. Garnish with fruit, coconut flakes, or your favorite nuts or seeds. Serve cold.

Will keep for up to 5 days in the fridge. Great for breakfast, snack, or dessert!

If you don’t have a Blendtec, you can use a different blender or just give it all a good stir. I use my Blendtec almost every day, depending on the season, and I love how well it mixes everything up for this recipe. If you shop on Amazon, make sure you are a Prime member (or try Amazon Prime 30 Day Free Trial) and click the box to use the coupon for additional savings.

Vanilla Coconut Chia Pudding

Your family will love this Vanilla Coconut Chia Pudding. Add your favorite fruit, coconut flakes, nuts or seeds. It makes a great breakfast or snack.



Prep Time10 mins
Refrigerate2 hrs
Total Time2 hrs 10 mins
Course: Breakfast
Keyword: Chia Pudding
Servings: 4

Ingredients

  • 2 cups plant-based milk I used coconut
  • cup chia seeds
  • 4 tsp maple syrup
  • 1 tsp vanilla or vanilla extract
  • 4 tbsp shredded coconut

Instructions

  • Add all ingredients to blender jar and blend for 15 to 20 seconds.
  • Let sit for about 5 minutes. Scrape down sides of blender jar and blend for 20 seconds more (I use speed 3 on my Blendtec blender).
  • Pour into individual jars or bowl, then cover and refrigerate overnight, or for at least 2 hours.
  • Garnish with fruit, coconut flakes, or your favorite nuts or seeds. Serve cold.

Chocolate Chia Overnight Oats

I’m going to let you in on a secret, I’ve got one heck of a sweet tooth and I’m a chocolate lover. When I came up with this recipe, I was looking for a chocolate treat to curb my cravings. This Chocolate Chia Overnight Oats delivers!

Chocolate Chia Overnight Oats

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The flavor of these Chocolate Chia Overnight Oats most closely reminds me of the milk leftover after a big bowl of chocolate flavored cereal. My whole life, before going plant-based, I would eat chocolate cereal. Not usually for breakfast, usually at night or as a snack. As a kid Count Chocula was my favorite, later as a teen and young adult, I’d buy big bags of generic chocolate pebble cereal.

You know I have several overnight oat recipes, I thought chocolate would be a great addition and perfect for an afternoon snack or dessert. Of course, you could eat this for breakfast.

You can make it healthier by adding fresh strawberries or more decadent by adding mini chocolate chips! I’m a huge fan of Enjoy Life Foods chocolate chips and use those exclusively in all my baking. I’ve also made these with chopped almonds!

Need a decadent chocoChocolate Chia Overnight Oats recipe

Chocolate Chia Overnight Oats

Ingredients

Do

  1. Choose a jar with a lid, add chia seeds, cocoa powder, maple syrup and rice milk. Stir well.
  2. Dump in oats and give it another stir.
  3. Secure lid and place in the refrigerator. Let it set for at least 2 ours or over night. Enjoy in the next 5 days.

Chocolate Chia Overnight Oats recipe

Chocolate Chia Overnight Oats

This decadent Chocolate Chia Overnight Oats recipe may be better suited for dessert than breakfast. Rest assured, it's perfect for chocolate lovers.
Prep Time5 mins
Total Time5 mins
Course: Dessert
Keyword: Chocolate, Overnight Oats
Servings: 1

Ingredients

  • ½ tbsp chia seeds
  • 1 tsp cocoa powder
  • 1 tbsp maple syrup
  • ½ cup rice milk or plant-based milk of your choice
  • ½ cup oats

Optional Add Ins

  • 1 tbsp chocolate chips
  • ¼ cup sliced strawberries
  • 1 tbsp chopped almonds

Instructions

  • In a jar or 8-10 ounce container, add chia seeds, cocoa powder, maple syrup, and rice milk. Stir well.
  • Add oats and stir again.
  • Close the lid and place in the refrigerator for at least 2 hours or overnight. Add any optional ingredients like strawberries, or chocolate chips before eating. Enjoy within 5 days.

Have you had chocolate oats? Do you think it’s breakfast or dessert?

Mango Salsa

Are you looking for something that will bring the WOW back to your regular favorites? Try adding this Mango Salsa to your salads, tacos, burritos and more!

Mango Salsa

I’ve been a fan of fruit salsa’s long before I ate plant-based. There is something about the sweetness and spiciness mixed together that I find irresistible. Fruit salsas, especially Mango Salsa, will elevate your favorite recipes to a whole new level.

It’s no secret that I love salsa. I have salsa almost every day. Mexican food is my favorite and we almost always have something I can pour salsa on. In the summer when my favorite fruits are in season, I might go a little overboard with all the wonderful salsa combinations.

Mango Salsa

Today, I’m going to focus on this incredibly easy Mango Salsa recipe!

Trust me, if you bring this to a potluck or share it with friends, they will devour it and want the recipe. It doesn’t’ matter if they are plant-based, they will love it.

You can serve it on salad, my Mango Black Bean Salad is very similar to this, just add black beans and greens. In fact, I’d rather have Mango Salsa than any salad dressing!

Mango Salsa

Mango Salsa

If you like mango, you are going to love this super simple Mango Salsa. Feel free to change it up to suit your taste.

Ingredients

  • 1 pint grape tomatoes, or your favorite tomato
  • 1 Large mango, diced (approximately 1 Cup)
  • 1-2 Jalapenos, finely diced (depending your heat preference, remove the seeds for a milder heat)
  • 1/3 Cup Red Onion, diced
  • ½ Cup cilantro, chopped
  • 1 Lime, juiced (1/4 Cup juice)
  • Pinch of salt

Do

  1. Dice tomatoes, place tomatoes in a medium sized bowl, then add the remaining diced ingredients and give it a gentle stir.
  2. Add the chopped cilantro, lime juice and a pinch of salt.  Mix well and serve.

This salsa is perfect immediately but it can also be kept in an airtight container in the refrigerator for about 5 days. I love it after the first day when all the flavors have gotten a chance to meld together.

You can serve this salsa with just about anything! If you need some ideas, try it with tortilla chips, Lentil Tacos, Breakfast Tacos, Taco Salad, Veggie Burger, Tofu Scramble or Southwest Tofu Scramble, or anything else you can think of.

I’d love to hear how you enjoy this Mango Salsa! Don’t forget to pin this recipe and add it to your meal plan! I’ve pinned it in my “Favorites” board.

Mango Salsa

Mango Salsa

This easy and delicious Mango Salsa will wow your friends! It's terrific with chips and equally good on salad or tacos!
Prep Time15 mins
Total Time15 mins
Course: Snack
Keyword: Salsa

Ingredients

  • 1 pint grape tomatoes diced
  • 1 mango diced
  • 1 jalapeno diced
  • cup red onion diced
  • ½ cup cilantro chopped
  • 1 lime, juiced about ¼ cup
  • 1 pinch salt

Instructions

  • Dice tomatoes and place them in a medium sized bowl.
  • Add the remaining diced ingredients and gently stir.
  • Add the chopped cilantro, lime juice and salt.
  • Mix well and serve.

Notes

Serve immediately or store in air tight container in the refrigerator for no more than 5 days.