Etouffee (Vegan, Gluten-free)

I will save y’all the story about my love for all things Cajun, because if you’ve been following me, you already know. Etouffee is like a very rich and flavorful gravy, usually made with crawfish or shrimp. This is one of my favorite dishes, and I know I say that about every other thing I make, but this dish truly has my heart. And I make some of the best I’ve ever had.

I always use mushrooms in this dish and will often switch up the protein. This version uses black-eyed peas and I added a few vegan shrimp from the Asian store. Sausage or soy curls would also work great in this or even cubed tofu. If using sausages, brown them first and then cook your veggies in the leftover fat along with a little bit of butter. I used rice flour to keep this gluten free, but feel free to use all-purpose flour. This is traditionally served over rice, but I absolutely love it over a loaded baked potato or fettuccine. This is a very special recipe to me. I hope you enjoy it as much as I do.


1/2 a stick of butter plus 1 tablespoon (I like Country Crock Plant-based sticks)

1 tablespoon of neutral oil (I used canola)

2 ribs of celery, chopped

1 small onion, diced

3 green onions, chopped

1/2 bell pepper, diced

2 tablespoons of minced garlic

1.5 tablespoon of Salt-Free Cajun Spice (Do not use this much Tony’s, it’ll be too salty)

1/3 cup of rice flour (can sub regular flour)

8 ounces of sliced mushrooms

2 cups of veggie broth

1/2 teaspoon thyme (optional)

1/2 teaspoon of Tony’s or to taste

1 teaspoon Louisiana hot sauce

Black pepper

2 teaspoons Worcestershire sauce (optional)

1/4 teaspoon Old Bay (optional)

2 cups of cooked black-eyed peas, drained

Squeeze of fresh lemon juice


Heat 3 tablespoons of butter and oil in a heavy pot. I like to use my dutch oven.

Once the butter is melted, add the celery, pepper, onion, and green onions. Cook over medium-low heat until the veggies are translucent, stirring often.

Add your flour and stir constantly until you have a peanut butter or brown paper bag colored roux.

Slowly stir in your broth a few tablespoons at a time. Every time you add more broth, stir well to make sure it’s smooth. Continue doing this until you have added the full 2 cups.

Add your mushrooms, black pepper, garlic, thyme, Cajun spice, hot sauce, Worcestershire, Old Bay, and the black-eyed peas or whatever protein you like. Taste and season with Tony’s. I use precooked dry beans that are al dente so they don’t get mushy. If using canned beans, add them closer to the end so they don’t disintegrate.

Bring to a simmer and cook for about 35-45 minutes. The longer you cook it, the better it is. Stir every few minutes. You want this to be the consistency of a gravy, so it should coat the back of a spoon.

Right before serving, check for seasonings and adjust of needed. Add the lemon juice and 1 tablespoon of butter. Stir well and enjoy!








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