Quick Wholesome Goulash
When I was approximately 12 years old, my dad taught me to cook. This updated version of my father’s goulash. It is simple, flavorful, and built with busy professionals and families in mind.
Why This Recipe Works for Busy Professionals & Families:
Fast & Easy: It’s a one-pan cooking with simple prep. This is perfect for weeknights or meal prep.
Balanced Fuel: Protein, fiber, and healthy carbs to support steady energy and cognitive performance.
Brain-Friendly Ingredients: Colorful vegetables and nutrient-dense pasta can help to fuel concentration and mood.
Kid & Adult Friendly: Familiar flavors with the flexibility to adapt to your family’s taste preferences.
Office-Friendly: Packs well for lunch and reheats easily.
Bonus Tip:
Double the recipe and freeze half for a future “rescue meal” when your schedule gets tight.
Quick Wholesome Goulash Recipe
Serves 5-6
Prep Time: 10 minutes. Cook Time: 20 minutes Total Time: 30 minutes
Ingredients
8 oz chickpea or whole wheat pasta (elbow, penne, or rotini)
1 lb lean ground turkey, ground beef, or plant-based crumbles
1 tablespoon olive oil (optional depending on protein used)
1 medium onion, diced
1–2 bell peppers, diced (any color)
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes (low-sodium or no salt added)
1/2 cup tomato sauce or crushed tomatoes (low-sodium)
1 tablespoon all-purpose salt-free seasoning (try our own blends)
1/2 teaspoon black pepper
salt to taste
Optional add-ins:
½ teaspoon red pepper flakes for heat
1 cup baby spinach or chopped zucchini for extra veggies
Fresh parsley or basil for garnish
INSTRUCTIONS:
Cook Pasta: Prepare pasta according to package instructions until al dente. Drain and set aside.
Brown Protein: In a large skillet, heat olive oil over medium heat. Add ground protein and cook until browned, breaking into crumbles.
Sauté Vegetables: Add onions, bell peppers, and garlic. Sauté for 3–4 minutes until softened.
Build the Sauce: Stir in diced tomatoes, tomato sauce, all-purpose seasoning, black pepper, and red pepper flakes (if using).
Simmer uncovered for 10–12 minutes, stirring occasionally. Add spinach or zucchini here if using.Combine & Serve: Fold in the cooked pasta and toss to coat evenly. Taste and adjust seasoning if needed. Garnish with fresh parsley or basil.