Go Back
+ servings
An overhead image of a pot of stew

Vegetable étouffé

Buttery, spicy and tinged with a taste of the sea, this Creole-style vegetable étouffée is a vegan trip down the bayou complete with a good kick of Essence.
Course Main
Cuisine Creole
Keyword vegan etouffe, Vegetable étouffé
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 serves
Calories 308kcal


  • 5 tablespoons vegan or regular butter
  • 1/2 cup all-purpose flour
  • 4 cups chopped onions 4 medium to large onions
  • 2 cups chopped green peppers capsicum
  • 2 cups chopped celery
  • 1/2 head of garlic finely chopped or minced
  • 1 400 ml can diced tomatoes
  • 2 bay leaves
  • 1 1/2 teaspoon sea salt
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 tablespoons Essence recipe in the post
  • 4 cups boiling water 1L
  • 20 grams dried wakame about 5 pieces
  • 1 teaspoon shiro young rice miso paste
  • 1/4 cup chopped parsley leaves
  • Cooked quinoa or rice to serve
  • Thinly sliced green chilli to serve


  • Combine 4 cups of boiling water with miso paste and wakame. Leave for 30 minutes.
  • Heat a cast iron or heavy bottomed pot and melt butter over medium heat.
  • Add the flour and stir to make a roux.
  • Stir continuously until the roux is the colour of peanut butter or caramel, about 7 minutes.
  • Add the onions, green peppers, celery and garlic to the roux,.
  • Cook, stirring often, for 10 minutes.
  • Strain the wakame broth keeping the wakame aside.
  • Add tomatoes to the pot.
  • Add the bay leaves, salt, cayenne, and 1 1/2 tablespoons of Essence.
  • Cook for 2 to 3 minutes and then stir in the wakame broth.
  • Bring the mixture to a boil and reduce to a simmer.
  • Chop the wakame and add to the pot.
  • Cook the étouffée, stirring occasionally for 20 minutes.
  • Add the chopped parsley and stir to combine.
  • Serve with cooked quinoa or rice and garnish with sliced chilies.


Calories: 308kcal | Carbohydrates: 37g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Sodium: 1281mg | Potassium: 721mg | Fiber: 6g | Sugar: 12g | Vitamin A: 1055IU | Vitamin C: 87.6mg | Calcium: 108mg | Iron: 2.7mg