Swap out the smoked meats and seafood usually found in Creole rice stew for this vegan bean étouffée loaded with spice, beans and liquid smoke.
I’m all about making a big pot of something delicious for the week. My husband, Bill, will take leftovers for lunches, I’ll use it on nights when dinner prep is lacking. Hey it happens to me too! To optimize this recipe, and boost up the protein substantially, I used quinoa instead of rice as the base layer. Easy swap but substantial benefits for recovering muscles.
A friend of mine shared the inspiration for this recipe with me a few weeks ago from this cookbook. After testing it a few times, I tweaked it and amped up the flavor. I’m planning on making this dish a lot during the cooler months of fall and winter. I cannot wait! 
Want to make this in no time? I used my Instant Pot.
Click here for more vegan recipes and ideas to take meat-filled dishes to the veggie side.
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Vegan Bean Étouffée
- Total Time: 31 minutes
- Yield: Serves 4
- Diet: Vegan
Description
Spice up your weeknight with this hearty vegan twist on a classic Creole stew. Beans, smoky spices, and a touch of liquid smoke create a flavorful and satisfying dish.
Ingredients
- 1 tbsp (15 ml) olive oil
- 1 medium yellow onion
- 1 bell pepper
- 4-6 cloves garlic
- 1 small jalapeño
- 1 cup (237 ml) vegetable broth
- 1 cup (237 ml) kidney beans
- 1 can (411 g) fire roasted tomatoes
- 1 tsp liquid smoke
- 3 bay leaves
- 1 tbsp (15 ml) smoked paprika
- 2 tsp dried marjoram
- 1 tsp dried oregano
- 0.5 tsp cayenne pepper
- Salt
- Pepper
- White or brown rice
- Quinoa
- Cilantro leaves
Instructions
- Turn the IP sauté function on.
- Once hot, add olive oil. Once heated, add onions and peppers. Cook for 4-6 minutes, stirring often.
- Then add garlic and jalapeño. Cook for an additional 30 seconds.
- Turn the machine off.
- Add broth, beans, tomatoes, liquid smoke, and seasonings. Stir well to combine.
- Place the lid on and lock. Turn the venting knob to sealed.
- Press the manual button and set the time for 16 minutes.
- Allow the machine to naturally release for approximately 11 minutes after cooking is complete.
- Once done, carefully open the lid.
- Taste and add salt and pepper as needed.
- Place a bed of rice or quinoa on the bottom of each plate and top with beans.
- Garnish with cilantro.
- Serve.
Notes
- For a deeper smoky flavor, toast the paprika and marjoram in a dry pan before adding to the pot.
- If you don’t have liquid smoke, you can add a pinch of smoked salt or a few dashes of your favorite hot sauce.
- Leftovers can be stored in an airtight container in the refrigerator for up to 4 days and will taste even better the next day!
- Prep Time: 15 minutes
- Cook Time: 16 minutes
- Category: Main Course
- Method: One-Pot
- Cuisine: Creole
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 10
- Sodium: 500
- Fat: 15
- Saturated Fat: 3
- Unsaturated Fat: 10
- Carbohydrates: 60
- Fiber: 15
- Protein: 15
Frequently Asked Questions
Can I use a different grain instead of quinoa for the base?
Yes, you can substitute quinoa with brown rice or any other grain of your choice, but keep in mind that the cooking times may vary.
What kind of beans work best in this Vegan Bean Étouffée?
You can use any variety of beans, but black beans and kidney beans are great choices for their texture and flavor.
How do I adjust the spice level if I want a milder étouffée?
To make it milder, reduce the amount of spices used, especially the cayenne pepper, and consider adding more liquid or vegetables to balance the flavors.
