Description
Healthy, hearty, and delicious, this low-fat, oil-free Vegan Cajun Corn Stew is loaded with nourishing plant-based ingredients.
Ingredients
Scale
Base 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 *
Spice/Herb Ingredients:
- 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 (+/-) *
Other Ingredients:
- 2 to 2 ½ cups Russet potatoes, peeled, ½-inch cubes
- 2 to 2 ¾ cup corn
Instructions
- 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.
Notes
*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