July 22, 2016

Vegetarian Goulash

Summer offers so many yummy, fresh veggies that are begging to be put into delicious recipes. In my efforts to eat healthy, while being frugal, I threw together a vegetarian goulash.  It could also be called a summer vegetarian stew, if you prefer. The recipe is crazy simple to make and tastes like summer in a bowl. Pure yummy for the tummy -- and nice for your waistline since it's low cal and low sodium! Green and yellow summer squash, peppers and onion make for a colorful, vitamin-rich dish. What makes this dish different from traditional goulashes is the use of  pinto beans as the protein of the meal, instead of meat. Whole-wheat macaroni noodles add the whole grains and round out the meal.

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I cook with different beans often since they're so much cheaper than meats and pack a nutritional punch in each tiny bean. I stock up on the big bags of beans when they're a good price, since the canned ones tend to have more sodium and don't taste quite as good to me. Cooking the bagged beans may seem intimidating, but when you get down to it, all that's involved is some soaking and boiling. Pinto beans don't even need to be soaked, throw them in a pot and boil away until they're soft. Mixed with the other ingredients, the vegetarian goulash yields 8 generous, low-cal servings for under $1 a serving.


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If you want to lower the calories even more, skip the macaroni. It's still as tasty without them and is how I ate mine. The noddles are more for the benefit of M2, B and A, since the kids love their pasta and A isn't watching calories as closely as I am.

Finish off the meal with a nice slice of my signature amazing lemon cake. Another great summer recipe filled with veggies (that's perfect in a slow cooker) is summer Mexican chicken soup.

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I make sure to keep a stock pot on hand for recipes like this. The goulash could also be made in a slow cooker if you'd like. The slow cooker below is the one I use and LOVE. It has plenty of settings to adjust temperature and cook time, is digital and has a warm setting it clicks over too once it's done. (Affiliate links)



Vegetarian Goulash


by The Stay-at-Home Life
Prep Time: 20 minutes
Cook Time: 3 hours with dry beans, 1 hour
Keywords: boil slow-cooker entree low-sodium low calorie vegetarian vegan noodles peppers squash pinto beans American spring summer
Ingredients (8 servings)
  • 1 lb. dry pinto beans or 2 cans of pinto beans
  • 1 14.5 oz can of diced tomatoes, no salt added
  • 1 28 oz can of diced tomatoes, no salt added
  • 2 large green peppers, diced
  • 3 green summer squashes, peeled and sliced
  • 3 yellow summer squashes, peeled and sliced
  • 1/2 bag of frozen diced onions or 1 medium sweet onion, diced
  • Chopped fresh chives, to taste
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 16 oz package of whole-wheat macaroni noodles
  • Salt to taste (I use no-sodium salt)
Instructions
Boil pinto beans until firm but not soft, about 2 hours
Add in all other ingredients
Boil until veggies are soft, about 1 hour
Prepare noodles
Drain any excess liquid from goulash
Serve over the noodles
Can also be made using a slow cooker

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1 comment:

  1. So healthy yet very appetizing!!! Great dish!

    ReplyDelete

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