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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.
Course Main Course
Cuisine American
Prep Time 35 minutes
Cook Time 10 minutes
Total Time 45 minutes
Servings 6 servings
Calories 137kcal
Author Tessa


  • 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


  • 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.


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