This spicy Vegan Gluten-Free Mushroom Étouffée is served over brown rice for a delicious vegetarian and allergy-friendly Louisiana stew.
Once you have lived in New Orleans, it never leaves your heart.
That's how I've always felt, anyway. The people, the music, the bread pudding...
And I will always and forever love shrimp étouffée, but when in need of a veggie-forward option for vegetarian friends or family that is also dairy-free, this vegan gluten-free mushroom étouffée fits the bill.
What is Étouffée?
Étouffée is a simple stew with both Cajun and Creole roots served over rice. Traditionally, étouffée is made up of a flour-based roux, bell peppers, onions, and celery—also known as the "holy trinity"—spices, and shellfish or chicken.
Chickpea Flour for a Gluten-Free Roux
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 light nutty flavor that I prefer.
In comparison to an all-purpose flour roux, the chickpea flour roux cooks up quite quickly. Bonus!
New to chickpea flour? Check out this socca pizza or vegan egg muffins!
Vegan Gluten-Free Mushroom Étouffée Ingredients
Ready for some zesty comfort food? Here's the étouffée ingredients you'll need:
- Chickpea flour
- Yellow onion
- Green pepper
- Celery
- Jalapeno
- Vegetable stock
- Bay leaves
- Lemon juice
- Diced tomatoes
- Mushrooms (baby bella, oyster, or shitake)
- Cajun seasoning
- Smoked paprika and cayenne pepper
When it comes to the mushrooms used in this recipe, for ease, convenience, and price, I most often use baby bella mushrooms. But you could definitely mix up the variety of mushrooms for texture and size.
Want to mix things up? Try this étouffée with wild rice!
More Gluten-Free Louisiana Inspired Recipes
Cajun Lentil Cornbread Casserole
Vegan Gluten-Free Mushroom Étouffée
Ingredients
- 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 cup diced tomatoes
- 2 cups baby bella mushrooms, sliced
For Serving
- cooked brown or white rice
- hot sauce
Instructions
- 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 rice. Add hot sauce as desired.
Liz Moore
Love this! Reminds me of home!
Tessa
Yes!!