Vegan Chickpea Etouffee

Jan 29, 2020 | Recipes, Savory

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You must try this delicious, plant based version of the Cajun classic! Vegan Chickpea Etouffee is full of Southern flavor, easy to make, and cheap too.

Vegan Chickpea Etouffee, Photograph by Happycowandme

Being from Louisiana, Etouffee was definitely at the top of my list for recipes to veganize. If you are not from Louisiana, you may be asking yourself- what the heck is Etouffee?

Simply put, Etouffee is a spicy stew typically made with shellfish, vegetables, and roux. Before I adopted a vegan diet, I made etouffee so many different ways, usually involving some type of seafood and ALWAYS involving the Cajun Trinity.

The Cajun Trinity consist of celery, onion, and bell pepper. This combination is the base to most Cajun and Creole dishes. These vegetables are really used as “seasoning” vegetables, as they impart wonderful flavor that is unique to Cajun cooking. Just the smell of these vegetables while sautéing makes me feel warm and fuzzy inside, reminding me of childhood.

The Cajun Trinity consist of onion, celery, and bell pepper. Photograph by Happycowandme.

Veganizing this dish was not difficult at all. I simply replaced the shellfish with chickpeas and the butter with olive oil. Also, I didn’t go with a typical roux, you know the kind made with oil and flour that you STIR, STIR, STIR. Nah, that wasn’t necessary for this dish. And this recipe couldn’t be easier!

How to make Vegan Chickpea Etouffee

You start by sautéing your veggies in olive oil until nice and soft, about 15 minutes. Then to thicken it, I add flour along with the canned chickpeas (undrained) and tomato paste.

Next, you add a bit of vegetable broth, Vegan Worcestershire, and Cajun Seasoning. The Whole Foods brand of Worcestershire is vegan and super cheap. And it’s sold on Amazon.

There are several brands of Cajun Seasoning on the market. The one that I linked is my favorite and the one I used for this dish.

This dish loves spice, so feel free to use some cayenne or crushed red pepper. I love it super spicy! But sometimes I will omit the cayenne if the kiddos are eating it.

Add salt to taste. I add a bit because I use salt free chickpeas and low sodium vegetable broth. Keep in mind that the Cajun Seasoning does have some salt in it.

For Serving

Serve Vegan Chickpea Etouffee over rice and garnish with green onions.

And don’t forget the hot sauce! A dash of hot sauce is a must for me. To get the true Cajun experience, try Tabasco Hot Sauce . It’s perfect with this dish.

I really hope you try this super easy recipe for vegan chickpea etouffee! And if you do, please let me know what you think.

Happy Eating

Crystal

Vegan Chickpea Etouffee
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Vegan Chickpea Etouffee

You must try this delicious, plant based version of the Cajun classic! Vegan Chickpea Etouffee is full of Southern flavor, easy to make, and cheap too.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Main Course
Cuisine: Cajun
Keyword: Cajun, chickpea
Servings: 4
Calories: 501.01kcal
Author: Crystal Yentzen

Ingredients

  • 1 cup rice
  • 1 yellow onion diced
  • 1 bell pepper diced
  • 3 stalk celery diced
  • 3 garlic cloves minced
  • 1/4 cup olive oil
  • 2 1/2 tbsp flour
  • 1/2 cup vegetable broth low sodium
  • 14 oz chickpeas canned undrained
  • 1 tsp cajun seasoning see here
  • 1 tbsp tomato paste
  • 1/2 tbsp vegan worcestershire sauce see here
  • 1/4 tsp salt or to taste
  • 1/4 tsp cayenne optional
  • 2 green onion for garnish (optional)
  • dash Cajun Hot Sauce see here, optional

Instructions

  • Prepare rice according to package.
  • Heat oil in a large saucepan over medium heat.
  • Add bell pepper, onion, and celery. Sauté stirring frequently until vegetables are soft (about 15 minutes).
  • Add minced garlic and Cajun seasoning stir for a minute or two.
  • Add canned chickpeas with the water.
  • Add flour 1 tablespoon at a time stirring constantly.
  • Stir in the tomato paste until well combined.
  • Last, add the Worcestershire and vegetable broth.
  • Simmer for 10 minutes or until thickened.
  • Serve over rice and garnish with green onions and Cajun Hot Sauce.
  • Happy Eating!

Notes

Store leftover Vegan Chickpea Etouffee in the refrigerator, separately from the rice for up to 4 days. 

Nutrition

Calories: 501.01kcal | Carbohydrates: 74.79g | Protein: 13.76g | Fat: 16.68g | Saturated Fat: 2.27g | Sodium: 213.58mg | Potassium: 583.83mg | Fiber: 10.18g | Sugar: 8.36g | Vitamin A: 1400.23IU | Vitamin C: 43.82mg | Calcium: 83.97mg | Iron: 4mg

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