Mushroom Etouffee | Vegan Creole Comfort Food

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil provides a healthier fat option.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasonings

Homemade stock enhances flavor without additives.

cajun seasoning

🥗Healthier: homemade spice blend

💰Cheaper: generic seasoning mix

Homemade blends can be tailored to taste.

cooked rice

🥗Healthier: quinoa

💰Cheaper: couscous

Quinoa adds protein while remaining gluten-free.

Preheat large dutch oven or heavy-bottomed pot over medium heat.

Add oil, then sprinkle in flour when oil is hot. (Test the oil by dropping a pinch of flour in the oil; if it simmers, it is hot enough.) Toast flour in the oil, stirring for a few minutes until it turns golden brown.

Add onion, garlic, bell pepper, celery and salt and stir. Saute on medium heat until onion is translucent, about 3 minutes.

Add diced tomatoes, stock, bay leaf, dulse, Creole seasoning and Old Bay seasoning. Stir well and bring the pot to a simmer.

Add mushrooms and continue to simmer for 20 minutes until they become tender.

Taste and adjust seasoning. Serve over rice with a squeeze of lemon juice and garnished with parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens