Vegetable Etouffee
Servings
4Serving size
Serving Size: about 2 cupsThis recipe can be halved or multiplied. Leftovers are good for 24 – 48 hours. Reheat gently. This recipe is to be served over Brown Rice.
Serve with Brown Rice
Ingredients
| 6 Tbsp. All purpose flour or garbanzo flour |
| 2 tsp. Olive oil |
| 4 clove Garlic, raw (minced) |
| 1 medium White onions (minced) |
| 2 Medium stalk Celery, raw (diced) |
| 1 large Green bell peppers (diced) |
| 1 Large Red bell peppers (diced) |
| 2 cups No salt added vegetable stock |
| 1/2 tsp. Salt |
| 1 to taste Black pepper |
| 1/8 tsp. Cayenne pepper |
| 3 tsp. Salt Free Creole Seasoning |
| 2 tsp.. Smoked paprika |
| 1 large Carrots, raw (peeled and sliced into thin half-rounds) |
| 1 15-ounce can No salt added diced tomatoes |
| 2 Tbsp. Sherry (or dry white wine) |
| 1 tsp.. Honey |
| 1 medium Zucchini (cut into 1/2 dice) |
| 1 cup chopped Broccoli, raw |
Instructions
Remove to a plate and cool.
While the flour is cooling, place the olive oil in the skillet over medium-high heat and add the onion.
Cook, stirring frequently, until the onions begin to brown. Adjust the heat to keep the onions from burning and cook them until they are thoroughly browned.
Add the garlic, celery, green and red peppers and cook for about 3 minutes. Stir frequently.
Sprinkle about 1/4 of the cooked flour over the top of the cooked vegetables.
Stir to blend the flour and repeat with the flour in three more batches until it is fully incorporated and there are no clumps of flour.
Add the vegetable stock slowly, stirring continuously. The sauce will begin to thicken.
Add the salt, pepper, cayenne pepper, Cajun spice, paprika carrots, tomatoes, sherry or white wine, and honey.
Cover and simmer for 20 minutes.
Uncover and simmer for 20 minutes.
Add the zucchini and broccoli and stir.
Cook for ten minutes.
Serve.
Serve this recipe with one of these starch side dishes.
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
Print Recipe
Would you like to print or download the document?
Special Diet Information
Click on the icon for information.
Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This recipe was inspired by a visit to a vegetarian restaurant in New Orleans. While I have had a couple versions of etouffee on the website for some time, I have never made (or even had) a vegetarian etouffee. It is fantastic.
You can choose your veggies. Broccoli, carrots, and zucchini are in this one, but it would be great with diced acorn squash, chopped spinach, or greens or even cauliflower.
I like to brown the flour in the oven. Place it in a large skillet in the oven at 325°F. Stir the flour about every 10 minutes, and after 30 minutes it will be a blonde color. Increase the temperature to 400°F, and it will brown very quickly to an almond brown, so watch it very closely. This works well with both wheat and garbanzo flour.
While the garbanzo flour makes this a gluten free dish, it also is a lot better flavor than the white flour. The taste is nuttier, and there is none of the dry, astringent flavor that can happen with wheat flours.