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Vegan Etouffee in a pot with a spoon
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5 from 5 votes

Vegan Étouffée

Étouffée (pronounced ay-too-fay) is a luxurious stew from Louisiana that's typically made with shellfish. In this delicious, veggie-packed vegan version, bits of golden, chewy tofu spiced with Cajun seasoning make an appetizing stand-in for the seafood.
Prep Time15 mins
Cook Time25 mins
Course: Main Course/Stew
Cuisine: American, Louisiana, Vegan
Diet: Vegan, Vegetarian
Keyword: Tofu Etouffee, Vegan Etouffee
Servings: 4 servings
Calories: 311kcal

Ingredients

  • 16 oz tofu (preferably super firm or extra firm tofu. Press out the water if using extra firm. Cut into cubes about ½ inch square).
  • ¾ cup all purpose flour (or glutenfree all purpose flour if gf)
  • 2 tsp thyme (divided)
  • 2 tsp paprika
  • ½ tsp cayenne
  • Salt and ground black pepper to taste
  • 2 tsp Cajun seasoning (divided. Can sub Creole seasoning or Old Bay seasoning)
  • 2 tbsp vegetable oil
  • 1 medium onion (diced)
  • 2 stalks celery (diced)
  • 2 bell peppers (any color, diced)
  • 4 cloves garlic (minced)
  • 8 oz crimini mushrooms (or any mushrooms, cut into 1-inch chunks. If using dry mushrooms, reconstitute them before adding to the stew)
  • 2 tbsp tomato paste
  • 1 tsp vegan worcestershire sauce
  • 1 tbsp soy sauce (or tamari if gluten-free)
  • 1-2 tsp hot sauce (use as much as you want)
  • 2 cups vegetable stock (or water)
  • 3 scallions (chopped)
  • 2 tbsp parsley (chopped)

Instructions

  • Place the tofu in a bowl with the flour, half the thyme, paprika, cayenne, salt, ground black pepper, 1 tsp Cajun seasoning and flour. Toss to mix.
  • Heat 1 tbsp of oil in a large nonstick skillet or wide nonstick saucepan. Shake the excess flour off the tofu (reserve the excess flour) and place the tofu in the pan in a single layer. Fry on all sides until golden-brown. Remove to a dish.
  • Heat the remaining oil in the same pan and add the flour remaining from coating the tofu. Cook for a few minutes, stirring constantly, until the flour turns a deeper color that resembles the color of peanut butter. Don't leave the flour unattended or let it burn. This should take no more than 5-7 minutes on medium-low heat.
  • Add celery, onions and bell peppers along with the garlic and remaining thyme and a dash of salt and ground black pepper. Saute for about three to four minutes or until the vegetables become soft but are not fully cooked. If the flour sticks to the bottom, scrape it up with a spatula.
  • Add the mushrooms and continue cooking a couple more minutes. Then add the tomato paste, worcestershire sauce, soy sauce, hot sauce and remaining 1 tsp of Cajun seasoning along with 2 cups of vegetable stock or water. Mix well and bring to a boil. Lower the heat to a simmer and let the sauce cook five more minutes.
  • Stir in the tofu, scallions and parsley. Turn off heat.

Nutrition

Calories: 311kcal | Carbohydrates: 35g | Protein: 16g | Fat: 13g | Saturated Fat: 6g | Potassium: 669mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3474IU | Vitamin C: 87mg | Calcium: 195mg | Iron: 4mg