Sausage and Mushroom Étouffée

Dairy Free
Health score
8%
Sausage and Mushroom Étouffée
60 min.
4
385kcal

Suggestions


Welcome to a delightful culinary adventure with our Sausage and Mushroom Étouffée! This dish is a perfect blend of rich flavors and comforting textures, making it an ideal choice for lunch or dinner. Whether you're a seasoned chef or a kitchen novice, this recipe is designed to be approachable and rewarding, all while being completely dairy-free.

Imagine the aroma of sautéed onions, garlic, and vibrant bell peppers filling your kitchen as you prepare this hearty meal. The star of the show, vegan sausage, adds a satisfying protein punch, while the earthy mushrooms bring depth and umami to the dish. The secret to achieving that classic étouffée texture lies in the carefully toasted flour, which creates a luscious, velvety sauce that clings beautifully to your favorite rice.

With a preparation time of just 60 minutes, this dish is perfect for busy weeknights or a cozy weekend gathering. Each serving is packed with flavor and nutrition, boasting only 385 calories, making it a guilt-free indulgence. The combination of spices, including smoked paprika and cayenne pepper, adds a subtle kick that will tantalize your taste buds without overwhelming them.

So, gather your ingredients and get ready to impress your family and friends with this delicious Sausage and Mushroom Étouffée. It's not just a meal; it's an experience that brings warmth and joy to the table!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 teaspoon ground pepper 
  • rib celery finely chopped
  • cups vegetable stock 
  • 0.5 teaspoon basil dried
  • teaspoon thyme dried
  • cloves garlic minced
  • 0.5  bell pepper green stemmed seeded finely chopped
  •  spring onion sliced (scallions)
  • ounces mushrooms stemmed halved
  • medium onion finely chopped
  • 14 ounces sausage sliced (such as Tofurky or Fauxsages)
  • 0.5 teaspoon paprika smoked
  • teaspoon soya sauce 
  • 0.3 cup unbleached flour white
  • 0.3 teaspoon pepper white freshly ground

Equipment

  • frying pan
  • blender

Directions

  1. Put the flour in a small skillet and heat it over medium-high heat. Cook, stirring almost constantly, until it is the color of light brown sugar, about 15 minutes. Be very careful–it burns easily if not stirred. If it burns, throw it out and start over again. When it reaches the right color, transfer it to the blender, add the broth, and blend it until smooth. Set aside. While you’re stirring the flour, you can begin cooking the vegetables.
  2. Heat a large non-stick skillet.
  3. Add the onion and cook for about three minutes, adding water by the tablespoon if needed to prevent sticking.
  4. Add the celery and bell pepper and continue to cook until the onion is beginning to brown.
  5. Add the mushrooms and a tablespoon of water and cover tightly. Cook until the mushrooms begin to exude their liquid, about 3 minutes.
  6. Add the garlic and cook another minute. Give the flour mixture another quick whirl in the blender and add it to the vegetables.
  7. Add the soy sauce and all the seasonings and cook, stirring often, until sauce has thickened. Reduce heat and add the sliced sausage. Cover and cook on low for about 15 minutes, stirring occasionally. If the gravy seems too thick, add a little more vegetable broth. Check the seasonings and add more pepper and salt if needed. Stir in the green onions and serve over rice.

Nutrition Facts

Calories385kcal
Protein19.83%
Fat62.57%
Carbs17.6%

Properties

Glycemic Index
99.25
Glycemic Load
7.14
Inflammation Score
-7
Nutrition Score
16.233043266379%

Flavonoids

Apigenin
0.29mg
Luteolin
0.81mg
Isorhamnetin
1.38mg
Kaempferol
0.38mg
Myricetin
0.06mg
Quercetin
7.28mg

Nutrients percent of daily need

Calories:384.94kcal
19.25%
Fat:26.88g
41.36%
Saturated Fat:8.83g
55.21%
Carbohydrates:17.01g
5.67%
Net Carbohydrates:14.6g
5.31%
Sugar:4.19g
4.66%
Cholesterol:71.44mg
23.81%
Sodium:1200.34mg
52.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.17g
38.34%
Vitamin B3:7.15mg
35.76%
Vitamin K:36.4µg
34.66%
Vitamin B6:0.5mg
24.98%
Vitamin B1:0.37mg
24.44%
Vitamin C:19.63mg
23.8%
Vitamin B2:0.39mg
23.22%
Phosphorus:219.56mg
21.96%
Zinc:2.74mg
18.3%
Potassium:592.6mg
16.93%
Vitamin B5:1.67mg
16.75%
Copper:0.32mg
15.98%
Manganese:0.31mg
15.73%
Vitamin A:731.56IU
14.63%
Selenium:10.15µg
14.5%
Vitamin B12:0.87µg
14.43%
Iron:2.39mg
13.25%
Fiber:2.41g
9.64%
Vitamin D:1.4µg
9.36%
Folate:33.78µg
8.45%
Magnesium:33.09mg
8.27%
Calcium:47.54mg
4.75%
Vitamin E:0.54mg
3.57%