Savory Vegan Okra Etouffee

Growing up in a traditional American household, I never thought I’d fall in love with Cajun cooking, let alone create a vegan version of it. But here I am, sharing my take on a classic etouffee that swaps seafood for tender okra. I started experimenting with plant-based Cajun dishes after my friend from New Orleans showed me how simple the basics really are.

This recipe keeps all the warm, rich flavors of a traditional etouffee while making it completely plant-based. The okra adds a nice texture and soaks up all those good seasonings in the sauce. Don’t worry if you’re new to Cajun cooking – I’ve broken down each step to make it super approachable. Trust me, once you try this version, you’ll find yourself craving it on those nights when you want something cozy and filling.

What Kind of Okra Should I Use?

Fresh okra is your best bet for this etouffee, and you’ll want to look for pods that are bright green and about 3-4 inches long. Smaller pods tend to be more tender and less fibrous than the larger ones, which can get tough and woody. When you’re shopping, give the pods a gentle squeeze – they should feel firm but not hard, and avoid any that feel soft or have brown spots. If fresh okra isn’t available in your area, frozen okra can work in a pinch – just thaw and pat it dry before adding it to your dish to prevent it from getting too slimy. Just remember to slice your okra right before cooking, as cut surfaces can start getting sticky if they sit too long.

Options for Substitutions

This vegan dish is pretty adaptable and here’s what you can swap if needed:

• Brown rice: You can easily swap brown rice with white rice, quinoa, or even cauliflower rice if you’re watching your carbs. Just remember to adjust cooking times accordingly – white rice cooks faster than brown.
• Canola oil: Any neutral oil works here – try grapeseed, vegetable, or even refined coconut oil. Avoid olive oil as its flavor might be too strong for this dish.
• Fresh okra: If fresh okra isn’t available, frozen okra works just fine – no need to thaw it first. Just know that frozen okra might release a bit more liquid into the dish.
• Old Bay seasoning: If you don’t have Old Bay, mix together paprika, celery salt, black pepper, and a pinch each of cayenne and garlic powder. It won’t be exactly the same but will give you similar flavors.
• Louisiana-style hot sauce: Any hot sauce will do – Tabasco, Crystal, or even Sriracha can work. Just adjust the amount based on how spicy you like it.
• Veggie broth: You can use any vegetable stock or even water with extra seasonings. Just taste and adjust the salt level as needed.

Watch Out for These Mistakes While Cooking

The trickiest part of making etouffee is getting the roux right – rushing through this step can leave you with a pale, flavorless base or worse, a burnt and bitter mess. Take your time with the flour and oil mixture, stirring constantly for 10-15 minutes until it reaches a rich peanut butter color.

When it comes to okra, many cooks make the mistake of overcooking it, which can turn it slimy and mushy – instead, add it during the last 10-15 minutes of cooking to keep its texture just right.

Another common error is not letting your vegetables (the “holy trinity” of onion, celery, and green pepper) cook long enough – give them a good 5-7 minutes to soften and release their flavors before adding the other ingredients.

For the best flavor development, avoid the temptation to rush the simmering process – letting the etouffee bubble gently for at least 20 minutes allows all the seasonings to meld together perfectly.

What to Serve With Vegan Etouffee?

This hearty Cajun dish is perfect served over a bed of fluffy brown rice, which comes right in the recipe, but there are plenty of other great sides to round out your meal. A piece of warm, crusty French bread is perfect for soaking up all that flavorful sauce – I like to toast mine with a little garlic butter (using vegan butter to keep it plant-based). For some extra veggies, try serving it with a simple side salad dressed in lemon vinaigrette or some quick-sautéed collard greens seasoned with garlic and black pepper. If you want to keep the Louisiana theme going, you could also add some cornbread or corn muffins on the side.

Storage Instructions

Keep Fresh: This vegan okra etouffee tastes even better the next day when all the flavors have had time to mingle! Keep it in an airtight container in the fridge for up to 4 days. The rice is best stored separately to maintain its texture.

Freeze: Good news – this dish freezes really well! Let it cool completely, then transfer to a freezer-safe container. It’ll keep for up to 3 months. I like to freeze it in individual portions for easy weeknight dinners. Just remember to store the rice separately to avoid it getting mushy.

Warm Up: When you’re ready to enjoy your leftover etouffee, heat it gently on the stovetop with a splash of veggie broth to thin it out if needed. If frozen, thaw overnight in the fridge first. Make fresh rice when you’re ready to serve – it takes just a few extra minutes but makes a big difference!

Preparation Time	10-15 minutes
Cooking Time	40-55 minutes
Total Time	50-70 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1000
• Protein: 15-20 g
• Fat: 50-60 g
• Carbohydrates: 100-110 g

Ingredients

• 1 1/2 cups brown rice
• 1/3 cup mild-tasting oil (like canola)
• 1/4 cup all-purpose flour
• 1 small onion, chopped
• 1 small green pepper, chopped
• 2-3 celery stalks, chopped
• 15 oz can unsalted diced tomatoes
• 2 tablespoons old bay seasoning
• 1/8 teaspoon cayenne
• 1 cup veggie broth
• 2 1/2 cups fresh okra, sliced (about 8 large ones)
• 1 tablespoon louisiana-style hot sauce

Step 1: Prepare the Brown Rice

Start by cooking brown rice according to the package directions.

This will be used as the base for serving the etouffee.

Once cooked, set aside and keep warm until the rest of the dish is ready.

Step 2: Make the Roux

In a large skillet, combine neutral-flavored oil and flour to make the roux.

Whisk constantly over medium-high heat for about 10 minutes, or until the roux takes on a rich peanut butter brown color.

Be attentive to avoid burning; if it does burn, you will need to start over to achieve the right flavor.

Step 3: Sauté Vegetables

Once the roux is ready, add diced onion, green pepper, and celery to the skillet.

Stir to coat the vegetables in the roux.

Cover the skillet and sauté the vegetables for about 5 minutes, allowing them to soften and absorb the flavors of the roux.

Step 4: Simmer the Etouffee

Mix in the no salt added diced tomatoes, Old Bay seasoning, cayenne pepper, vegetable broth, and sliced fresh okra with the sautéed vegetables.

Stir everything together and bring the mixture to a boil.

Once boiling, reduce the heat and let it simmer uncovered for 20 minutes, allowing the flavors to meld and the sauce to thicken.

Step 5: Final Seasoning and Serve

After simmering, stir in the Louisiana Style hot sauce to add a final layer of flavor to the etouffee.

Serve the etouffee hot over the prepared brown rice, ensuring each serving gets a good portion of both the rice and the flavorful sauce.