Vegan Cajun Corn Stew! Get your bowls ready, this cozy stew is bringing all those must haves: sweet pops of corn, ultra-satisfying potatoes, and a flavorful herbaceous broth.
Healthy, hearty, and delicious, this low-fat, oil-free Vegan Cajun Corn Stew is loaded with nourishing plant-based ingredients and bathed in an aromatic broth. A hint of spicy goodness, this comforting dish will have the family seated at the table in a flash!
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
Don’t let an impressive list of ingredients and spices stop you from reaching Cajun heaven! We devoured this deliciousness, and for a low-fat dish, it really tastes amazing!
You gotta give this one a try! We freaking loved it!
Tips for Success:
- Flavor Profile: This stew has great flavor. Because it is low in fat, we suggest tasting it 3 times before adding any additional seasonings at the end. Oil-free, low-fat dishes tend to build on the palate. By tasting this stew 3 times, you have a better chance of not over-seasoning or under-seasoning it. Recipes with oil coat the palate making the spices and herbs feel smooth and more pleasing. Removing oil from dishes requires more finesse to ensure that a dish is properly seasoned. Tasting a dish 3 times allows the cook to better understand the flavor profile and if the flavor of the dish builds on the front-end or back-end of the palate.
- Low-Fat Dish Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.
- Flavors to Marry: Make sure you allow at least 10 minutes for the flavors to marry. The flavors continue to develop once the soup slightly cools.
- Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato paste and petite diced tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. The baking soda also helps speed up the cooking process when combining tomatoes with the potatoes as the acidity from the tomatoes will make the cellular wall of the potatoes harder to soften.
- Chili Powder: Chili powder is not a typical spice to use in Cajun cooking, but it really adds some depth of flavor in this recipe.
- Cayenne Pepper: The cayenne pepper is essential to this Cajun recipe. It adds a little extra flavor kick. We do not recommend leaving it out. If concerned, start on the low end, and build up. We also recommend waiting to add it at the end so that you can fully appreciate the flavor profile then adjust any seasonings as needed before adding it at the end.
- Liquid Smoke: The liquid smoke is optional, but we suggest not leaving it out. It really adds extra dimension to this soup.
- Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to season this dish properly. We landed on 1 ¼ teaspoons of sea salt. If unsure, we suggest starting with a lower amount, then adding more toward the end or opting to add more on individual servings.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container. Reheating can be done on the stovetop, or in the microwave.
This dish can be frozen; however, it is best if served immediately after making or after refrigerating leftovers.
Pantry Products Used:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
- Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
- Chili Powder: We used Penzeys Regular Chili Powder. It has great flavor, with a tiny kick that is not overwhelming. Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
- Dried Thyme Crushed Leaves: We use Penzeys French Thyme. It has amazing flavor. If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.
- Hot Sauce: We used Frank’s RedHot Original Hot Sauce.
- Flour: We used Bob’s Red Mill Gluten Free 1 to 1 Baking Flour. Please feel free to use your favorite flour.
- Liquid Smoke: We used Colgin Natural Hickory Liquid Smoke. Feel free to use your favorite liquid smoke.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Products Used:
- Ceramic/Enamel Lined Dutch Oven or similarly large stock pot with a tight-fitting lid
We certainly hope you give this deliciousness a try.Print
Healthy, hearty, and delicious, this low-fat, oil-free Vegan Cajun Corn Stew is loaded with nourishing plant-based ingredients.
- 1 medium yellow onion, fine dice
- 1 green bell pepper, small dice
- ½ red bell pepper, small dice
- 1 celery rib, small dice
- 1 Tablespoon minced garlic
- 1 Tablespoon tomato paste
- 2 Tablespoons flour *
- 2 cups low-sodium vegetable broth *
- 2 cups water
- 1 Tablespoon reduced-sodium tamari *
- 1 teaspoon apple cider vinegar
- 1 Tablespoon hot sauce *
- 1 teaspoon pure maple syrup
- ½ teaspoon liquid smoke (optional) *
- 1 – [ 14.5 oz. can ] petite diced tomatoes
- ¼ teaspoon baking soda *
- 1 ½ teaspoons garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- 1 teaspoon dried oregano
- 1 ½ teaspoons smoked paprika
- ½ teaspoon sweet paprika
- ½ teaspoon dried crushed thyme leaves *
- ½ teaspoon dried basil
- 1 teaspoon dried parsley
- ½ teaspoon regular chili powder *
- ½ teaspoon dried ground mustard powder
- ¼ to 1 ¼ teaspoons sea salt (+/-) *
- 1 bay leaf
- Pinch to 1/8 teaspoon cayenne pepper (+/-) *
- 2 to 2 ½ cups Russet potatoes, peeled, ½-inch cubes
- 2 to 2 ¾ cup corn
- Place the Spice/Herb Ingredients (except the cayenne pepper and bay leaf) in a small bowl, mix well, set aside.
- In a large ceramic/enamel-lined pot or similar stock pot, add the diced onions, celery, and bell peppers, sauté over medium-high heat until the veggies begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
- Add the minced garlic, tomato paste, and flour sauté for one minute, stirring constantly to cook the tomato paste and flour.
- Then add all the remaining Base Ingredients (except the baking soda) and Spice/Herb Mix, stir well to combine. Use a wooden spoon or rubber spatula to scrape the bottom of the pot to ensure that any flour that stuck to the bottom has been pulled up and mixed into the soup. Bring the mixture to a boil, then lower to a low-boiling simmer. Add the baking soda, stir well.
- Add the diced potatoes and corn, stir to combine, tuck in the bay leaf, simmer for 25 to 35 minutes or until the potatoes are perfectly tender, stirring occasionally.
- Once the potatoes are tender, taste test the flavors, add the cayenne pepper, stir well to combine. Simmer for 2 more minutes, then remove from the stove.
- Allow to sit for 10 minutes to allow the flavors to marry. Remove and discard the bay leaf. Serve with crusty bread or flatbread.
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4 to 5
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