When thinking of a vegan, gut-friendly recipe it’s no surprise that goulash may not be the first dish to spring to mind. Depending on the country and region the recipe traditionally relies on red meat, lard and onions with optional garlic often added into the mix. Whilst this vegan, low FODMAP goulash may be far from authentic it definitely gets my approval for a rich and comforting 30-minute meal.

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One of my top low FODMAP tips for swapping out the onion in both hot and cold dishes is to use radish instead. I think it works particularly well here to give a bit of peppery heat and bite. Try it and let me know what you think.
If you have the time to spare then this dish could easily be left to bubble away for a good while longer. I often used to make this type of recipe in the slow cooker when I worked out of the home full time. In which case I’d throw everything together and call it a day. I’d also be more likely to either add the potatoes into the pot rather than making them into a mash or I’d serve it with micro rice instead to keep things speedy.
Although you won’t get the same depth of flavour from the slow cooker as lovingly layering the ingredients and seasonings in the stovetop method. If you're short on time then the trade-off is worth it. I love the nostalgic feeling of stepping into the house after a hard day at work and being able to smell a hot meal ready and waiting. It reminds me of childhood and my mam’s fabulous home cooking, Mmmmmmm!
Recipe FAQ’s
What can I serve with this goulash to keep things low FODMAP?
My favourite way to serve this goulash is with mashed potatoes. If you need to reduce the mannitol content then swap the sweet potatoes for all white potatoes. As this stew already contains FODMAPs from each category it’s best to serve it with FODMAP free or low FODMAP sides such as white potatoes, rice or polenta.
Can I freeze this?
Yes. This freezes well in a freezer-safe container for up to 3 months. Defrost for 24 hrs in the fridge before reheating in a pan or in the microwave until hot.
Did you know, you can also freeze the sweet potato mash? If you plan on freezing the mashed potatoes then make sure you don’t skimp on the butter as this helps the mash stay creamy. Shape the mash with an ice-cream scoop to get a solid, compacted, smooth shape. This helps to stop excess ice crystals from forming at the edges which can affect the texture. Freeze individual portions on a tray before placing them in a freezer-safe container for a maximum of 6 months.
Defrost for 24 hours in the fridge. Reheat on the stovetop. If the texture has gone slightly watery then briskly whip through some extra butter or plant milk to get them to cream up a little.
Cooks Tips
If you're not following a low FODMAP diet then consider replacing the diced radish with sliced red onion. Add the onion at step 2 along with the carrot and parsnip. You may also wish to add two cloves of minced garlic and omit the asafoetida. If you prefer the bitterness of green bell peppers then consider swapping these for the red bell pepper. Serve this with a slice of crusty, buttered bread for dunking and scooping.
For a meatier texture reduce the quantity of parsnip and carrot by ⅓ and shred in a can of rinsed and pressed jackfruit.
Vegan Tips
You may be surprised to hear that not all wine is vegan. Some manufacturers use animal products to affect the visual clarity and finish of their wine. All wine used in my recipes is vegan. If this is also important to you then double-check the label, contact the manufacturer or search for a vegan-friendly wine on www.barnivore.com
Gluten Free Tips
With a few simple swaps, you can easily make this gluten-free.
- Use GF Vegemite if it’s available. If you can’t find it then replace the Vegemite with 1 tablespoon of your usual GF soy sauce substitute.
- These Massels beef-style stock cubes are low FODMAP and also gluten-free. You can also make your own low FODMAP, gluten-free stock powder using this recipe.
- Double-check that your asafoetida is wheat-free
FODMAP Notes
This recipe was edited in July 2022 to reflect the changes in the Monash app to the low FODMAP serving size and FODMAP category of red and green bell peppers and tomato puree/paste.
Although the recent changes now mean that green bell peppers are considered lower in FODMAPs than red bell peppers there is still a major factor to consider when choosing ingredients. This is that the FODMAP types have also changed so that red and green peppers now contain different FODMAPs.
Whilst red peppers are considered high in fructose, green peppers are listed as fructan-containing. Due to the full portion of fructans in this recipe from the tomato paste, which is also a recent FODMAP change, it's best not to add any additional fructans.
Although green bell peppers are a more authentic ingredient in a classic goulash, in this recipe, it's best to use fructose-containing red bell peppers to spread the FODMAP load.
FODMAP Servings
As written this recipe serves 4 and a low FODMAP portion is ¼ serving. One portion of this recipe contains approx:
- <1+¼ Fructan serving - 25g tomato paste = <1 serving + ¼ fresh chilli = ¼ serving
- 1 GOS serving - 40g green/brown lentils = <1 serving
- 1 Mannitol serving - 75g sweet potatoes = 1 serving
- 1 Sorbitol serving - 75g white common cabbage = 1 serving
- <1+½ Fructose serving - 38g red bell pepper = <1 serving + ½ tablespoon balsamic vinegar
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
* Always refer to the Monash app for current safe serves and FODMAP categorizations.
FODMAP Ingredient Notes
Asafoetida: Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. The brand I use is Schwartz, which is blended with rice flour. If using the pure Indian version reduce the recipe amount by half until you get used to the intensity of your purchased brand.
Balsamic vinegar or 1 cup of red wine: Balsamic vinegar has a low FODMAP serving of 1 tablespoon and contains fructose. Red wine vinegar has a low FODMAP serving of 150ml with no FODMAPs listed. If preferred omit the balsamic vinegar and swap 1 cup of the stock from this recipe with 150ml of red wine. Alcohol is a known gut irritant and can cause non-FODMAP reactions in some people. Limited intake is advised. Do not drink alcohol on an empty stomach and consume alcohol alongside food to help protect the stomach.
Bell pepper (red): Low FODMAP serving of 43g. Becomes moderate for fructose at 57g and high for fructose at 75g. This is a significant decrease from its previous listing as FODMAP free and eat freely. Be aware that recipes not updated since 2022 may be based on outdated serving sizes. If you’ve been eating larger servings with no symptoms then there’s no need to reduce your intake based on these new findings. If you’re new to the elimination phase or have experienced symptoms then stick to the serving sizes as listed in the current version of the Monash app.
Bell pepper (green): Since the 2022 update, green bell pepper is now listed with a low FODMAP serving of 75g. It becomes moderate for fructans at 250g and high for fructans at 310g.
Previously, green bell peppers have always been considered higher in FODMAPs than other colours. However, following retesting not only has the portion size increased dramatically but the FODMAPs they contain have also changed. Green bell pepper is now listed as fructan-containing, whereas it used to be considered to contain high amounts of the polyol - sorbitol in 80g servings. Something that’s likely to catch people out is that the green peppers contain fructan whilst the red peppers contain fructose.
Some people have non-FODMAP reactions to the capsaicin content. Reduce or omit depending on your tolerance.
Cayenne pepper: Untested and unlisted in the Monash app, therefore, avoid if in the elimination phase. Replace with chilli powder if preferred Some people may have non-FODMAP reactions to the capsaicin content of chilli. Reduce or omit depending on your personal tolerance.
Chilli (red & fresh): Low FODMAP serving of 28g. Some people may have non-FODMAP reactions to the capsaicin content of chilli. Reduce or omit depending on your personal tolerance. When using chilli in my recipes my preference is to always deseed the chilli to reduce the heat. Feel free to keep the seeds in if you prefer and tolerate more intense heat.
Garlic oil: Infused garlic oil, (free from visible garlic pieces) is FODMAP safe. Pure oils are free from carbohydrates which makes them naturally FODMAP free. Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead. Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.
Lentils (green/brown): Canned, rinsed and drained green/brown lentils contain GOS and have a low FODMAP serving of 46g. Canned legumes and pulses have a lower FODMAP content than dried beans because the water-soluble Oligos Fructans and GOS leach out of the bean and are washed away in the canning water. People that do not usually tolerate legumes may find that FODMAP safe servings of canned, drained beans are more easily digested.
Stock cubes: Stock cubes may contain wheat, onion, garlic & celery. If in the elimination phase then use homemade stock powder or a certified FODMAP safe brand such as Massel 7’s.
Sweet potato: Low FODMAP serving of 75g. Servings of 100g or more contain moderate to high amounts of mannitol. If you malabsorb mannitol then use only white potatoes for the mash or alternatively serve the goulash with polenta or rice instead.
Tomato puree/paste: Low FODMAP serving of 28g or 2 Tbsps. The FODMAP content of tomato puree was changed in the 2022 Monash app update. It is now listed as moderate for FOS (fructans) in servings of 81g and high for FOS at 85g. Previously no excess FODMAPs were listed.
White cabbage: Low FODMAP serving of 75g. Servings of 100g or more contain moderate to high amounts of sorbitol. If you malabsorb sorbitol you can replace this with kale or spring/collard greens.
Free From
- Celery Free (check stock)
- Gluten Free Options
- Onion Free
- Peanut Free
- Sesame Free
- Soy Free (depending on butter)
- Tree Nut Free
- Wheat Free Options
- Lactose free
Please always double-check your ingredients to ensure your products, brands and version is “free-from” where required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of “free-from”. Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Shopping Tips
- Steenbergs asafoetida (60g) Buying asafoetida online can be a tricky business. This one is moderately priced, lists its ingredients and is a blend of asafoetida and fenugreek. Many online do not specify the ingredients, may be blended with wheat flour or otherwise contaminated or unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket, It’s widely available, affordable and blended with rice flour which makes it a good choice for the low FODMAP diet. Check out this video I created about buying and cooking with asafoetida.
- Massel 7’s chicken-style stock cubes (35g) Available in vegetable, beef style and chicken style. These are free from onion, garlic, gluten, trans fats and MSG. They are vegan and certified low FODMAP. If you’ve never tried them before then trialling this single pack might be a good idea. Once you have a taste for them it can be cheaper to buy them in multi-packs from Amazon.
- Vegemite (220g x2) I’m always surprised by the number of questions I receive about Vegemite. Although it’s an Australian product it’s widely available in supermarkets here in the U.K. For those that don’t know, Vegemite is a thick, sticky, yeast paste with a strong, rich, umami flavour. It’s listed as low FODMAP in the Monash app but now I’m in the personalised phase I use the cheaper supermarket own-brand versions. Certified GF Vegemite is available but can be a bit trickier to find.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Recipe
Low FODMAP Goulash Recipe
Equipment
- Box grater
- Optional food processor
Ingredients
For the goulash:
- 2 tablespoon garlic oil
- 300 g parsnip
- 300 g carrot
- 2 tablespoon fresh ginger
- 1 small fresh red chilli
- 150 g radish
- 150 g red bell pepper
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon asafoetida - Check it's wheat-free if required
- ½ teaspoon cayenne pepper - Omit if in elimination phase or replace with chilli powder
- 1 stock cube - FODMAP safe, onion, garlic, celery and GF if required
- 2 tablespoon balsamic vinegar - Substitute with 1 cup of red wine if preferred
- 1 tablespoon dijon mustard
- 1 tablespoon vegemite - Gluten-free if required
- 100 g tomato puree
- 1000 ml /4 cups hot water
- 160 g green/brown canned lentils - Drained and rinsed
- 300 g white common cabbage
- 1 dried bay leaf
- 1 handful fresh sage
- salt
- black pepper
For the mash:
- 600 g white potatoes
- 300 g sweet potatoes
- 2 tablespoon vegan butter - I use the Vitalite brand
Instructions
- Fill the kettle and pop it on to boil.
- Using a box grater or food processor shred 300 g carrot, 300 g parsnip and 2 tablespoon fresh ginger. Finely slice 150 g red bell pepper and 300 g white common cabbage. Dice the 150 g radish and 1 small fresh red chilli. Remove the seeds from the chilli depending on your tolerance.
- Drain 160 g green/brown canned lentils, discarding the liquid. Rinse the lentils thoroughly and set them aside to drain once more.
- Peel and dice 600 g white potatoes and 300 g sweet potatoes. Place in a steamer set over boiling water. Allow these to steam for approx 25 minutes whilst the goulash cooks.
- Pour 2 tablespoon garlic oil into a deep soup pot on medium heat.
- Add the parsnip and carrot. Grating your root veg helps it to cook quicker and release its sweetness into the dish but it does make it more likely to stick to the pot. Keep it all moving just to be safe.
- Add ginger, chilli, radish and bell pepper and give it a good stir.
- Sprinkle in 1 teaspoon smoked paprika, 1 teaspoon ground cumin, 1 teaspoon asafoetida, ½ teaspoon cayenne pepper and 1 stock cube. Stir, stir, stir.
- Drizzle in 2 tablespoon balsamic vinegar or if you’re feeling fancy replace 1 cup of the water we’ll add in a second with a cup of red wine.
- Then add the rest of the wet ingredients: 1 tablespoon dijon mustard, 1 tablespoon vegemite, 100 g tomato puree, and 1000 ml /4 cups hot water.
- Tip in the lentils, cabbage and 1 dried bay leaf. Submerge everything beneath the gravy then cover the pot with a lid and simmer on low for 25 minutes, stirring as often as you remember.
- Once the potatoes are cooked mash them together with 2 tablespoon vegan butter and salt to taste.
- After 25 minutes remove the lid from the goulash. Finely slice 1 handful fresh sage and stir through the goulash. Give it a slurp and add salt and pepper to taste. Continue to simmer uncovered for about 5 minutes or until the sauce thickens up to your liking. I like mine thick!
- Serve the goulash over the mashed potatoes and tuck in.
Recipe Video
Notes
Recipe Video
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