This spicy Vegan Mushroom Étouffée is served over brown rice for a delicious vegetarian and allergy-friendly Louisiana stew. Gluten-free.
Once you have lived in New Orleans, it never leaves your heart. That's how I've always felt, anyway. Whether you want a vegetarian dish for Mardi Gras or a weeknight meal full of flavor, mushroom étouffée is for you!
Why you'll love this recipe
- Gluten-free vegan version
- Uses simple vegetables
- Spicy and flavorful
What is étouffée?
Étouffée is a simple stew with both Cajun and Creole roots that is served over rice. Traditional étouffée is made up of a flour-based roux, bell peppers, onions, and celery—also known as the "Creole holy trinity"—spices, tomatoes, and shellfish.
Ingredients and substitutions
Here are a few quick notes about the key ingredients in this recipe. You can see a complete ingredient list and instructions in the recipe card below.
Mushrooms - For a vegan or vegetarian version of etouffee, mushrooms have a meaty quality that makes them a great substitute for animal protein. I like using shiitake or sliced mushrooms like baby bellas, but portobello, cremini, and oyster varieties of mushrooms work as well.
Chickpea flour - When it comes to a flour substitution for making a roux, different gluten-free flours yield different results. I've found that chickpea flour produces a roux that thickens, browns, and has a mildly nutty flavor that I prefer.
In comparison to an all-purpose flour roux, the chickpea flour roux cooks up quite quickly. White rice flour would make a great gluten-free substitute.
Avocado oil - The roux requires fat, and avocado oil is our dairy-free fat instead of traditional butter. Vegan butter can be substituted, but I prefer using avocado oil when possible.
Onion, green bell pepper, and celery - These three vegetables make up the "holy trinity" of Cajun and Creole cooking.
Jalapeno and diced tomatoes - A must for a spicy kick and to round out the veggie-filled meal.
Vegetable stock - Use homemade or store-bought stock. Vegetable broth can be substituted.
Cajun/Creole seasoning, smoked paprika, cayenne pepper, and bay leaf - Seasonings and spices give Creole recipes like étouffée their flavor and heat. If you follow a gluten-free diet, always make sure to check that the seasonings you are using do not have gluten-containing ingredients.
Before you start: Get out all ingredients and have them ready.
Step 1: Start by making the gluten-free roux. Heat the oil in a large heavy-bottomed pot on medium heat for 1-2 minutes. Stir in the chickpea flour and continue stirring often until there are no clumps and the mixture turns to a darker golden brown caramel color, about 5 minutes.
Step 2: Quickly add the chopped onion, green pepper, celery, and jalapeños, stirring, and cook until vegetables start to soften and onions become translucent about 4 minutes. Add the garlic and cook for another minute.
Step 3: Slowly add the vegetable stock, a little at a time, stirring until the brown roux fully incorporates with the stock, then add a little more stock. Repeat until all stock has been incorporated.
Step 4: Add the bay leaves, lemon juice, tomatoes, Cajun seasoning, cayenne pepper, smoked paprika, salt and black pepper. Stir in the mushrooms. Cover and cook on low heat for about 10 minutes. Serve hot over rice.
- For those who would like to add animal protein, add cooked chicken or shrimp to the mix!
- For even more of a spicy kick, serve with hot sauce.
Serve this vegan étouffée with other classic New Orleans recipes like bourbon milk punch and bread pudding. The richness of this mushroom dish is also great with sweet potato cornbread and roasted green beans and carrots. Or try serving this étouffée over wild rice!
More plant-based recipes
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Vegan Gluten-Free Mushroom Étouffée
- ¼ cup avocado oil, coconut oil, or grapeseed oil
- ¼ cup chickpea flour
- 1 yellow onion chopped
- 1 green bell pepper chopped
- 2 celery stalks chopped
- 1 jalapeño chopped (seeded for less heat)
- 5 cloves minced garlic
- 2 cups vegetable stock or broth
- 2 bay leaves
- juice of half lemon
- 1 tablespoon Cajun/Creole seasoning
- ¼ teaspoon cayenne pepper
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- pepper to taste
- 1-14.5oz can diced tomatoes
- 2 cups baby bella mushrooms, sliced
- cooked brown or white rice
- hot sauce
- Start by making the gluten-free roux. Heat the oil in a large Dutch oven or heavy-bottomed pot on medium for 1-2 minutes. Stir in the chickpea flour and continue stirring often until there are no clumps and the mixture turns to a dark brown caramel color, about 5 minutes.
- Quickly add the onion, green pepper, celery, and jalapeños, stirring, and cook until vegetables start to soften and onions become translucent, about 4 minutes. Add the garlic and cook for another minute.
- Slowly add the vegetable stock, a little at a time, stirring until the roux fully incorporates with the stock, then add a little more stock. Repeat until all stock has been incorporated.
- Add the bay leaves, lemon juice, tomatoes, Cajun seasoning, cayenne pepper, smoked paprika, and salt and pepper. Stir in the mushrooms. Cover and cook on low for about 10 minutes.
- Serve hot over cooked white or brown rice. Add hot sauce as desired.