This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and not all-purpose flour, and make sure the Cajun spice blend is gluten-free.
"Tell me whom you love and I'll tell you who you are." - Louisiana Creole Proverb
This recipe was inspired by a recent visit to a vegetarian restaurant here in New Orleans. While I have had a couple versions of etouffee on the Dr. Gourmet 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.
Servings: 4 | Serving Size: about 2 cups
Cooking time: 90 minutes
This recipe can be halved or multiplied. Leftovers are good for 24 - 48 hours. Reheat gently. This recipe is to be served over Brown Rice.
|6 Tbsp.||all-purpose flour (or garbanzo flour)|
|2 tsp.||olive oil|
|4 cloves||garlic (minced)|
|1 medium||onion (minced)|
|2 ribs||celery (diced)|
|1 large||green bell pepper (diced)|
|1 large||red bell pepper (diced)|
|2 cups||no salt added vegetable stock|
|to taste||freshly ground black pepper|
|3 tsp.||no salt added Cajun spice|
|2 tsp.||smoked paprika|
|1 large||carrot (peeled and sliced into thin half-rounds)|
|1 - 15 ounce can||no salt added diced tomatoes|
|2 Tbsp.||dry sherry or dry white wine|
|1 medium||zucchini (cut into 1/2 dice)|
|1 cup||broccoli flowerets|
Place the flour in a large non-stick skillet and heat over medium-high heat. Watch the pan carefully, stirring and shaking the flour. It will take about 10 to 15 minutes and the flour will turn an almond brown. Do not let the flour cook too fast or burn.
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.
Serving size: about 2 cups
Amount Per Serving
|Calories 166||Calories from Fat 27|
|% Daily Value|
|Total Fat 3g||5%|
|Saturated Fat &lgt;1g||0%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 31g||10%|
|Dietary Fiber 6g||24%|
|Vitamin A 100%||Vitamin C 160%|
|Calcium 6%||Iron 8%|
|Vitamin K 39mcg||Potassium 521mg|