Pumpkin goulash | Healthy fillier food – without meat {vegan}

When it gets colder outside, we automatically long for warm and cosy autumn dishes. Nothing is more autumnal than a solid goulash that really warms us up. This hearty pumpkin goulash recipe couldn’t fit better into the current season. A classic goulash, only without meat. Deliciously healthy, filling and light, because it is rich in protein, and of course super tasty.

Healthy pumpkin goulash – without meat

Maybe you’re just wondering: How does it work now, goulash without meat? Yes, it does. Just try pumpkin instead. Pumpkin is the ultimate autumn superfood. A real all-rounder that is incredibly versatile in the kitchen. Pumpkin is also super healthy. I have often written about the health benefits of pumpkin on the blog. That pumpkin is one of my favourite autumn vegetables should be obvious from the variety of recipes. A pumpkin goulash has been missing so far, though. And besides, it’s long been time for a spiced up, healthy, meatless goulash version. Thanks to the firm pumpkin meat (I used Hokkaido) this works pretty well.

Protein-rich filling food

Pumpkin is a healthy filling food. Did you know that pumpkin contains only about 25 kcal per 100 g of pumpkin meat? Pumpkins also contain numerous nutrients such as vitamin A, potassium, magnesium and calcium, and the beta-carotene contained in pumpkins has an antioxidant effect. These are great benefits that we can take advantage of at the same time.

In order to add a little more spice to the goulash sauce, it has also been boiled down with brown lentils. This makes it incredibly creamy and, boiled down with many spices and herbs, gives it this incomparably delicious goulash taste. And it goes without saying that lentils are also used in this recipe as protein-rich filling food. In addition to numerous vitamins such as A, B and E, lentils are incredibly rich in fibre and protein. With a fiber content of 10 grams per 100g and a protein content of almost 24 percent, they are among the best plant-based protein sources.

This recipe guarantees you a warm and satiating feeling in your stomach. The goulash tastes great with or without a side dish. Without a side dish it even becomes the perfect low carb dish.

I wish you a lot of fun trying it.


Pumpkin goulash {vegan} Healthy filling food

Thanks to lentils and pumpkin the recipe is protein-rich & low carb. Pumpkin is a healthy filling food that contains only about 25 kcal per 100 g of pumpkin meat. Pumpkin also contains numerous nutrients such as vitamin A, potassium, magnesium and calcium, and the beta-carotene contained in pumpkin has an antioxidant effect. Great properties, which we can use for ourselves at the same time with this recipe.
Vorbereitungszeit15 Minuten
Zubereitungszeit30 Minuten
Gesamtzeit45 Minuten
Gericht: Main Course
Keyword: kürbis, kürbisgulasch, vegan,
Portionen: 4 portions
Autor: Adaeze


  • 3 onions
  • 300 g brown lentils
  • 2 tbsp tomato paste
  • 2 bay leaves
  • 1 tsp paprika powder
  • 2-3 juniper berries
  • 1 cinnamon stick
  • 1 pinch curcuma powder
  • 1 liter vegetable stock
  • 1 Hokaido pumpkin (ca. 750g)
  • some oil
  • salt
  • pepper
  • 1 bunch parsley


  • Peel, halve and chop the onions. Wash, halve, remove seeds and chop the pumpkin.
  • Heat some oil in a pan. Steam onions in it. Add the tomato paste and roast for another 2-3 minutes. Add the lentils and deglaze with the vegetable stock. Add the bay leaves and the other spices and simmer for about 15 minutes at low heat. 
  • Add the pumpkin pieces and simmer for another 15 minutes. The pumpkin meat should remain firm to the bite. Finally add salt and pepper. 
  • Garnish the pumpkin goulash with chopped parsley. Noodles go well with it. 


The goulash can be eaten pure or with a classic side dish such as ribbon noodles.
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Ich bin Adaeze, holistische Ernährungsberaterin und Health & Life Coach. Bei mir dreht sich alles um natürliche Ernährung, Gesundheit, Natural Beauty & Anti-Aging. Ich möchte Dir zeigen, dass eine gesunde Ernährung und ein ganzheitlich bewusstes Leben kein Verzicht bedeutet, sondern Spaß macht und sich auf natürliche Weise, mit Freude und Leichtigkeit, in den Alltag integrieren lässt. 

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