Food Revolution Network

Mushroom Étouffée

Yields4 ServingsPrep Time10 minsCook Time30 minsTotal Time40 mins

Ingredients

 ¼ cup avocado oil (see Chefʼs Notes)
 ¼ cup organic einkorn wheat flour (or whole wheat flour, see Chefʼs Notes)
 1 cup green bell pepper (seeded and finely diced)
 1 cup white onion (finely diced)
 2 stalks of celery (finely diced)
 3 tbsp tomato paste
 ½ tsp paprika (sweet or smoked)
 ½ tsp garlic powder
 ½ tsp onion powder
 ¼ tsp dried oregano
 ¼ tsp dried thyme
 ¼ tsp cayenne pepper (or crushed red pepper flakes)
 ½ tsp kelp granules (or dulse granules)
 salt (to taste)
 ground black pepper (to taste)
 2 ½ cups vegetable broth (no or low sodium, preferably homemade)
 5 ½ cups mushrooms (of your choice, sliced)
 3 stalks of green onion (finely chopped)
 ½ cup parsley (freshly chopped)
 Louisiana hot sauce (to taste)

Directions

1

In a Dutch oven on medium-high heat, mix the oil and the flour together to make a roux. Continually whisk for 5 minutes or until the roux has reached a light golden brown color (medium blond roux). It is important to keep stirring the flour and oil to prevent the flour from burning.

2

Reduce the heat to medium, add the bell pepper, onion, and celery, and cook down until the vegetables are tender and the liquid has been absorbed, 8–10 minutes.

3

Add the tomato paste, spices, salt, and pepper, and mix until combined.

4

Add the vegetable broth, whisking with the vegetables and roux until well combined. At this point you may notice some of the roux stuck to the bottom of the pan; keep whisking until all of the bits come off.

5

Fold in the mushrooms, reduce the heat to medium-low, and simmer for 15 minutes or until the mushrooms have cooked down.

6

Once the mushrooms have cooked and the sauce has thickened, add green onion and parsley. Cook for 5 minutes more.

7

Remove mushroom étouffée from the heat and taste for seasoning, adjusting to your liking.

8

Serve over brown rice, and garnish with a few shakes of hot sauce and more parsley, if desired.

Chef's Notes

Substitutions
In place of mushrooms try sliced hearts of palm, young green jackfruit, or your favorite plant-based protein.

In place of kelp granules try using ¼ of a finely chopped nori sheet.

In place of the spices use 2 teaspoons to 1 tablespoon of your favorite Cajun spice blend.

For Less Oil or No Oil and Flour-Free
For less oil, decrease the oil and flour to 2 tablespoons each. Use 2 cups of vegetable broth to start, and adjust as necessary.

For an oil-free option, use ¼ cup organic cornstarch, lightly toasting it for 2–3 minutes before incorporating the vegetables. Decrease the vegetable broth amount to 2 cups. Cook for 15–20 minutes or until the sauce has thickened. I do not recommend using arrowroot for this recipe as it does not toast as well as cornstarch.

Storage
Store mushroom étouffée in an airtight container in the refrigerator for up to 5 days.

Ingredients

 ¼ cup avocado oil (see Chefʼs Notes)
 ¼ cup organic einkorn wheat flour (or whole wheat flour, see Chefʼs Notes)
 1 cup green bell pepper (seeded and finely diced)
 1 cup white onion (finely diced)
 2 stalks of celery (finely diced)
 3 tbsp tomato paste
 ½ tsp paprika (sweet or smoked)
 ½ tsp garlic powder
 ½ tsp onion powder
 ¼ tsp dried oregano
 ¼ tsp dried thyme
 ¼ tsp cayenne pepper (or crushed red pepper flakes)
 ½ tsp kelp granules (or dulse granules)
 salt (to taste)
 ground black pepper (to taste)
 2 ½ cups vegetable broth (no or low sodium, preferably homemade)
 5 ½ cups mushrooms (of your choice, sliced)
 3 stalks of green onion (finely chopped)
 ½ cup parsley (freshly chopped)
 Louisiana hot sauce (to taste)

Directions

1

In a Dutch oven on medium-high heat, mix the oil and the flour together to make a roux. Continually whisk for 5 minutes or until the roux has reached a light golden brown color (medium blond roux). It is important to keep stirring the flour and oil to prevent the flour from burning.

2

Reduce the heat to medium, add the bell pepper, onion, and celery, and cook down until the vegetables are tender and the liquid has been absorbed, 8–10 minutes.

3

Add the tomato paste, spices, salt, and pepper, and mix until combined.

4

Add the vegetable broth, whisking with the vegetables and roux until well combined. At this point you may notice some of the roux stuck to the bottom of the pan; keep whisking until all of the bits come off.

5

Fold in the mushrooms, reduce the heat to medium-low, and simmer for 15 minutes or until the mushrooms have cooked down.

6

Once the mushrooms have cooked and the sauce has thickened, add green onion and parsley. Cook for 5 minutes more.

7

Remove mushroom étouffée from the heat and taste for seasoning, adjusting to your liking.

8

Serve over brown rice, and garnish with a few shakes of hot sauce and more parsley, if desired.

Notes

Mushroom Étouffée
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