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    Salted Plains » Recipes » Entrees

    Vegan Gluten-Free Mushroom Etouffee

    Published: Feb 19, 2020 · Modified: Apr 30, 2021 by Tessa · This post may contain affiliate links · 2 Comments

    Jump to Recipe Print Recipe

    This spicy Vegan Gluten-Free Mushroom Étouffée is served over brown rice for a delicious vegetarian and allergy-friendly Louisiana stew.

    Mushroom Étouffée with Brown RiceOnce 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.

    Peppers, onions, and celery

    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. 

    Mushroom Étouffée

    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!

    Mushroom Étouffée

    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

    Mushroom Étouffée 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.

    Vegetable Étouffée with Brown Rice

    Want to mix things up? Try this étouffée with wild rice!

    More Gluten-Free Louisiana Inspired Recipes

    Cajun Mac and Cheese

    Vegan Bourbon Milk Punch

    Cajun Lentil Cornbread Casserole

    Mushroom Étouffée

    Vegan Gluten-Free Mushroom Étouffée

    This spicy Vegan Gluten-Free Mushroom Étouffée is served over brown rice for a delicious vegetarian and allergy-friendly Louisiana stew.
    5 from 2 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 35 minutes
    Cook Time: 10 minutes
    Total Time: 45 minutes
    Servings: 6 servings
    Calories: 137kcal
    Author: Tessa

    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.

    Nutrition

    Calories: 137kcal | Carbohydrates: 11g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 520mg | Potassium: 342mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1015IU | Vitamin C: 26mg | Calcium: 34mg | Iron: 1mg
    Tried this Recipe? Tag me Today!Mention @SaltedPlains or tag #saltedplains!
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    Comments

    1. Liz Moore

      October 19, 2021 at 7:01 pm

      5 stars
      Love this! Reminds me of home!

      Reply
      • Tessa

        October 20, 2021 at 12:56 pm

        Yes!!

        Reply

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    Hi, I'm Tessa! I create gluten-free, real food recipes that are approachable and delicious.

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