Hearty Bean Goulash with Mash (Oil-Free & High Protein)
When people think of "comfort food," they usually think of heavy, greasy meals that leave you feeling sluggish. But if you’re training hard and want to optimise your recovery, you need fuel that works for you, not against you.
This Vegetable Goulash on a Bed of Mashed Potatoes is the ultimate example of a performance-focused comfort meal. We’ve swapped the traditional fatty meats for fiber-rich butter beans and loaded it with antioxidant-rich spices like paprika and cumin.
Why This Recipe Rocks:
The Power of Potatoes: We’re leaving the skins on for extra micronutrients and fibre. Potatoes are one of the most satiating foods on the planet—perfect for staying lean while keeping your energy levels high.
Butter Bean Protein: Legumes are a staple in our kitchen. They provide the protein needed for muscle repair along with the slow-release carbs to fuel your next session.
let’s get cooking!
Servings: 1
Macros (per serving)
536 kcal, protein 22g, carbs 90g, fat 3g
Ingredients:
½ medium fresh onion, chopped (or 60g frozen, chopped onions)
1 stalk of celery, chopped
½ fresh bell pepper, chopped (or 60g frozen, chopped peppers)
1 medium carrot, chopped
300g potatoes, chopped
1 large garlic clove, minced or 1 tsp garlic powder
2 tsp sweet paprika
½ tsp smoked paprika
½ tsp cumin
¼ tsp chilli powder (optional)
200ml low-sodium vegetable stock
1 tsp arrowroot
90ml passata
1 bay leaf
⅔ can of butter beans (160g drained and rinsed)
Salt and pepper to taste
1 tbsp fresh parsley, roughly chopped
METHOD:
Steam-fry the onions, celery, peppers, and carrot in a pan for 10 minutes.
Add the garlic, sweet paprika, smoked paprika, cumin, and chilli powder, and cook for a further 1 minute, adding a touch of water as necessary.
Add the vegetable stock, arrowroot, passata, bay leaf, butter beans, salt and pepper. Bring to a boil, then simmer, uncovered, for 18 minutes, adding a touch more vegetable stock if necessary.
Steam the potatoes for about 15 minutes (or until soft), then mash with salt, pepper, and a small splash of hot water.
Add the parsley to the goulash, stir and serve over the mashed potatoes.
Enjoy!
This recipe is from our newest cookbook
‘Plant-Based Weight Loss Bible’, which includes 45 delicious fat loss recipes!
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