Soy chunk goulash
45 min · 31 g protein · 372 cals / serving
A deep red Hungarian-style goulash with soy chunks in place of beef: plenty of slowly softened onion, sweet paprika, caraway and marjoram, peppers, tomato and a few potatoes, simmered until thick. Finish each bowl with a spoon of plant yogurt.
Ingredients
- 3 cups textured vegetable protein (tvp), dry, dry soy chunks
- 3 3/4 cups vegetable broth
- 1 tbsp olive oil
- 2 large onions, chopped
- 4 cloves garlic, minced
- 3 tbsp paprika, sweet Hungarian
- 1 tsp caraway seed, lightly crushed
- 1 tsp dried marjoram
- 2 tbsp tomato paste
- 2 red bell peppers, chopped
- 1 can (14 oz) canned crushed tomatoes
- 2 small gold potatoes, peeled, 1.5 cm (1/2-inch) dice
- 1 tbsp reduced sodium soy sauce
- 3/4 tsp salt
- 1 bay leaf
- 2 tsp apple cider vinegar
To serve
- 1/2 cup unsweetened soy yogurt, plain, unsweetened
- a small handful fresh parsley, chopped
Steps
- Bring the soy chunks and broth to a boil in a saucepan and simmer 10 minutes, until soft. Lift the chunks out with a slotted spoon, squeeze them lightly and keep the broth.
- Meanwhile, heat the oil in a large pot over medium heat and cook the onion for 8–10 minutes, stirring now and then, until soft and golden.
- Add the soy chunks and fry them with the onion for 2–3 minutes. Turn the heat to low, stir in the garlic, paprika, caraway, marjoram and tomato paste and cook for 1 minute, stirring, without letting the paprika scorch.
- Pour in the saved broth, then add the peppers, crushed tomatoes, potatoes, soy sauce, salt and bay leaf. Bring to a boil and simmer, partly covered, for 20 minutes, until the potatoes are tender and the goulash is thick.
- Stir in the vinegar, take out the bay leaf and taste for salt. Serve topped with plant yogurt and parsley.
Good to know
Why simmer the soy chunks separately?
Boiled in broth, they lose their beany taste and take on a savory one; squeezing them lets them soak up the paprika sauce afterwards.
Smoked or sweet paprika?
Sweet Hungarian paprika is the classic; swap one spoon of it for smoked paprika if you like a deeper, campfire note.
Per
- Calories
- 64
- Protein
- (34%)
- 5 g
- Fat
- (16%)
- 1 g
- Carbohydrates
- (51%)
- 9 g
- of which sugar
- 3 g
- Fiber
- 3 g
- Sodium
- 241 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1487 kcal goes into the pot and 2568 g of ingredients comes out as about 2320 g of food: 64 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.