Vegan Cajun and Creole cooking.LONG BEFORE CHEF PAUL PRUDHOMME Paul Prudhomme (born July 13, 1940) is an American chef famous for his Cajun cuisine. The youngest of thirteen children, Prudhomme was reared on a farm near Opelousas, the seat of St. Landry Parish, Louisiana. started the Cajun food craze of the last two decades, the culinary traditions of southern and central Louisiana
Central Louisiana, also known as the Crossroads region, is the part of Louisiana which includes the following parishes: Allen Parish, Beauregard Parish, Catahoula Parish, Concordia Parish, Grant were well-loved throughout the world by those in the know. Although commonly associated with very spicy dishes, neither Cajun nor Creole food is usually found to be quite as hot in Louisiana as it is outside of the region. As in so many aspects of popular culture, sensationalism sensationalism, in philosophy, the theory that there are no innate ideas and that knowledge is derived solely from the sense data of experience. The idea was discussed by Greek philosophers and is shown variously in the works of Thomas Hobbes, John Locke, George has won the day. Nevertheless, the reputation for peppery pep·per·y adj. 1. Of, containing, or resembling pepper; sharp or pungent in flavor. 2. Vigorously sharp-tempered: a peppery sales clerk. 3. , flavorful food is well deserved, and fortunately, the main characteristics of Cajun and Creole cooking easily cross over into the vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. kitchen. WHAT'S IN IT FOR VEGANS The following is a list of notable people who practise (or practised) veganism. Entertainers
In conventional Louisiana cooking, seafood plays an undeniably major role. But vegan and vegetarian diners can take comfort in the abundance of vegetables that grow readily in the area as well. Inventive cooks can modify virtually any Cajun or Creole recipe with a little experimentation. If you're unsure, use the recipes in this article as guides until you feel comfortable with the flavors and styles of preparation. Then, try adapting one on your own! CAJUN? CREOLE? WHAT'S THE DIFFERENCE? These two culinary styles have little in common other than geography and the use of locally available ingredients. Cajun (a term that derives from a contraction of the word "Acadian") food is typically hearty, a little spicy, and generally comforting. Most Cajun dishes are simple, peppery, one-pot meals. Its closest culinary relative is probably Southern food or soul food. Creole (pronounced 'CREE-ole'), on the other hand, owes more to French and Spanish cooking than to traditional Southern fare. In fact, its influences are commonly cited as some combination of French, Spanish, Indian, and African cuisines. Creole chefs aspire to aspire to verb aim for, desire, pursue, hope for, long for, crave, seek out, wish for, dream about, yearn for, hunger for, hanker after, be eager for, set your heart on, set your sights on, be ambitious for grand cuisine by using French cooking techniques and employing locally grown ingredients. (The term "creole" is also applied to dishes made with a rich tomato sauce and usually served over steamed rice.) Both styles of cooking rely heavily on the "Holy Trinity"--a blend of chopped or diced celery, green bell pepper, and onion. Garlic is a staple in both Cajun and Creole dishes, and rice enjoys favored grain status. Both styles of cooking use file (pronounced 'FEE-lay'), okra okra: see mallow. okra Herbaceous, hairy, annual plant (Hibiscus esculentus or Abelmoschus esculentus), of the mallow family, grown for its edible fruit. Okra leaves are deeply notched; flowers are yellow with a crimson centre. , pecans, oranges, and wine, as well as the usual variety of common Southern vegetables: green peas, string beans A dish prepared from the unripe pods of several kinds of beans; - so called because the strings are stripped off Any kind of beans in which the pods are used for cooking before the seeds are ripe; usually, the low bush bean. See also: String String , carrots, yams, tomatoes, and so on. Beans of all kinds are also critical to Cajun and Creole foods. Another key similarity is the use of a roux Roux , Pierre Paul Émile 1853-1933. French bacteriologist. His work with the diphtheria bacillus led to the development of antitoxins to neutralize pathogenic toxins. (pronounced 'roo') to start many dishes. A roux consists of oil and flour in some proportion (chefs differ over how much of each to use) cooked slowly and stirred constantly until it forms a thickening paste. DON'T SKIP THE STOCK! Good homemade stock is essential to successful Cajun and Creole cookery, and it isn't very difficult. It can be a simple matter of preparing your standard vegetables and boiling the trimmings in a pot of water to make a very basic stock. Even this is an improvement over using plain water. MAKING THE ROUX For the uninitiated un·in·i·ti·at·ed adj. Not knowledgeable or skilled; inexperienced. n. An uninformed, unskilled, or inexperienced person or group of people. , making a roux may seem excessive. But just try to duplicate a classic Cajun dish like gumbo without homemade stock and a roux, and you'll truly face a daunting daunt tr.v. daunt·ed, daunt·ing, daunts To abate the courage of; discourage. See Synonyms at dismay. [Middle English daunten, from Old French danter, from Latin task. Preparing a roux can be a relaxing, almost meditative med·i·ta·tive adj. Characterized by or prone to meditation. See Synonyms at pensive. med  i·ta experience.Traditionally, a roux consists of one part fat to one part flour. The fat-conscious cook can make a dry roux. Dry roux will impart nearly the same flavor and serve as a thickener thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. , just like traditional roux, but will lack the rich decadence Decadence Buddenbrooks portrays the downfall of a materialistic society. [Ger. Lit.: Buddenbrooks] cherry orchard focal point of the declining Ranevsky estate. [Russ. of the original. For the traditional version, melt vegan margarine or heat oil in a heavy pan over low to medium heat. Whisk in an equal amount of the flour until the mixture is smooth. Whisk constantly so that it does not burn, but allow the mixture to bubble slowly. Cook for about 2-3 minutes, or until it is pale golden in appearance. This is a white roux, and it will have lost some of its raw flour taste. The longer you cook the roux, the more flavor it will develop. Blond roux is slightly darker and thinner in texture than a white roux. It cooks for approximately 6 minutes. RECIPES BASIC CAJUN SEASONING (Makes 10 Tablespoons, or 5/8 cup) File is ground sassafras leaves. It has a delicate flavor and acts as a thickener in soups and gumbos. Be cautious of adding it too early, though; it can become overcooked and sticky. 1 Tablespoon cayenne 3 Tablespoons cumin 3 Tablespoons paprika 3 Tablespoons Mix together and store in an airtight air·tight adj. 1. Impermeable by air. 2. Having no weak points; sound: an airtight excuse. airtight Adjective 1. container. Total calories per Tablespoon: 19 Carbohydrates: 3 grams Sodium: 5 milligrams Fat: 1 gram Protein: 1 gram Fiber: 2 grams SAFFRON RICE (serves 6) 4 1/2 cups water 1 teaspoon saffron threads 2 teaspoons salt 2 cups uncooked long-groin white rice Combine water, saffron saffron, name for a fall-flowering plant (Crocus sativus) of the family Iridaceae (iris family) and also for a dye obtained therefrom. The plant is native to Asia Minor, where for centuries it has been cultivated for its aromatic orange-yellow stigmas (see , and salt in a saucepan and bring to a boil. Add rice, cover, and let cook for 15-20 minutes or until liquid is absorbed. Total calories per serving: 225 Carbohydrates: 49 grams Sodium: 764 milligrams Fat: <1 gram Protein: 4 gram Fiber: 1 gram LOWFAT VEGAN CREOLE A "LES SISTERS" (Serves 4) At Les Sisters Restaurant in Chatsworth, California, you can specially order the popular seafood creole without the seafood, but it still contains chicken stock. This version is lower in fat and tastes remarkably like the "real" thing! The dish takes about 25 minutes to prepare and about an hour from start to finish. If you have the space, you can easily double this recipe and freeze the leftovers; it reheats well. 2 cups quartered while or wild mushrooms 2 teaspoons olive oil, divided 2 1/2 cups diced scallions 1 cup diced onions 2 1/2 cops diced celery 1 cup diced red bell peppers 1 1/2 cups diced green bell peppers 1 clove garlic, minced 1/2 cops diced carrots 2 cups chopped rotations, or one 28-ounce can crushed tomatoes 2 cups homemade stock or store-bought fat-free vegetable broth 1/4 cup red wine or, if you'd prefer not to use alcohol, another 1/4 cup stock or vegetable broth 1 1/2 teaspoons cumin 1 1/2 teaspoons paprika 1 teaspoon cayenne 2 bay leaves 1 1/2 teaspoons file Salt and block pepper to taste Saute mushrooms in 1 teaspoon of oil. Set aside. In a large stock pot, heat the remaining oil. Add scallions, onions, celery, and peppers. Saute 3-5 minutes. Add the garlic and carrots; saute another 2-3 minutes. Pour in the tomatoes, broth, and wine. Add the cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , paprika paprika: see pepper. , cayenne, and bay leaves. Let simmer for 20-25 minutes. Add file salt, and black pepper black pepper or pepper Perennial, woody climbing vine (Piper nigrum) of the family Piperaceae, native to India; also, the hotly pungent spice made from its berries. until flavors are prominent. Serve over saffron rice Saffron rice is a dish made from saffron, white rice and also usually vegetable bouillon. Saffron rice is found in the cuisines of many countries (in one form or another). Variations India and with sweet cornbread. Total calories per serving: 177 Carbohydrates: 32 grams Sodium: 338 milligrams Fat: 4 grams Protein: 7 grams Fiber: 9 grams KATE'S GUMBO Z'HERBES (Serves 4) Traditionally, gumbo z'herbes is eaten on Good Friday and contains as many greens as the cook cares to prepare. My version only calls for turnip greens, but if you want to add collards, mustard, spinach, or other greens to the gumbo, so much the better! This dish takes about 20 minutes to prepare and about 45 minutes from start to finish. 2 cups sliced okra 3 Tablespoons nonhydrogenated vegan margarine or oil 3 Tablespoons floor 1 cup diced celery 1 cup diced bell peppers 2 cups diced onions 4 cups homemade stock 1/4 cap Gimme Lean or other vegan sausage, torn into small pieces, or 1/4 cap rehydrated textured Vegetable Protein (WP) In stock or water 1 cup turnip greens, shredded 2 Tablespoons Basic Cajun Seasoning (page 19) Salt and pepper to taste 4 cups cooked long-grain white rice Fry the okra (without using margarine or oil) in a non-stick skillet until edges are lightly browned. Set aside. In a large non-stick skillet, melt the margarine or heat the oil over medium heat and whisk in the flour. Stir constantly for about 15 minutes until the roux is a golden color. Add celery, peppers, and onions, and saute until vegetables are softened and onions are clear. Pour in stock, and add the sausage or TVP TVP abbr. textured vegetable protein pieces, turnip turnip, garden vegetable of the same genus of the family Cruciferae (mustard family) as the cabbage; native to Europe, where it has been long cultivated. The two principal kinds are the white (Brassica rapa) and the yellow (B. greens, and Basic Cajun Seasoning. Simmer for 20 minutes. Serve over rice. Total calories per serving: 445 Carbohydrates: 78 grams Sodium: 508 milligrams Fat: 11 grams Protein: 13 grams Fiber: 9 grams DIRTY RICE (Serves 4) One 14-ounce package Gimme Lean or other vegan sausage, crumbled, or 1 1/2 caps rehydrated Textured Vegetable Protein (TVP) 2 Tablespoons homemade dock (or as needed) or 1 Tablespoon oil 3/4 cap minced boil peppers 1 cup minced onions 3/4 cup minced celery 1 Tablespoon minced garlic Additional homemade stock as needed 1 teaspoon Basic Cajun Seasoning (page 19) 1/4 teaspoon black pepper 4 caps cooked rice 1/2 cap chopped scallions Salt to taste In a large non-stick pan saute sausage or TVP in vegetable stock or oil until golden brown. Add peppers, onions, celery, and garlic, and saute until soft. Add more stock as needed as needed prn. See prn order. to prevent sticking. Reduce heat to medium and add Basic Cajun Seasoning and pepper. Cook for 2-3 minutes. Add rice and scallions, and combine well. Cook just until heated, about 10 minutes. Add salt and additional seasonings to taste. Total calories per serving: 367 Carbohydrates: 67 grams Sodium: 546 milligrams Fat: 1 gram Protein: 21 grams Fiber: 5 grams QUICK & EASY RED BEANS & RICE (Serves 4) This healthful take on red beans and rice is reminiscent of chili but has a distinctive Cajun flavor. My version of this well-known Louisiana classic takes some liberties with tradition. Using canned beans instead of dried ones saves planning, but feel free to substitute dried beans that have been soaked and cooked. 1 Tablespoon oil 1/2 cup chopped onions 2 teaspoons minced garlic 1/2 cup chopped bell peppers 1/2 cup chopped celery 1/2 cup chopped carrots One 28-ounce can crushed tomatoes One 14-ounce package Gimme Lean or other vegan sausage, or 1 1/2 caps rehydrated Textured Vegetable Protein (TVP) 1 1/2 teaspoons Basic Cajun Seasoning (page 19) 2 bay leaves 1/4 teaspoon marjoram Black pepper to taste One 15-ounce can dark red kidney beans, drained One 15-ounce can light red kidney beans, drained Salt to taste 1 teaspoon fresh parsley 1/2 cup chopped scallions 4 cups cooked long-grain white rice Heat oil in large non-stick skillet and saute onions. Add garlic, peppers, celery, and carrots, and continue to saute until soft and lightly browned. Add tomatoes, sausage or TVP, Basic Cajun Seasoning, bay leaves, marjoram marjoram or sweet marjoram (mär`jərəm), Old World perennial aromatic herb (Marjorana hortensis) of the family Labiatae (mint family), cultivated in gardens for flavoring. , and black pepper. Cook for about 5 minutes. Add beans and cook until heated and liquid is reduced, about 5-7 minutes. Add salt, parsley, and scallions. Serve over rice. Total calories per serving: 592 Carbohydrates: 104 grams Sodium: 1,450 milligrams Fat: 5 grams Protein: 36 grams Fiber: 18 grams Kate O'Neil is a freelance writer and songwriter living in Nashville, TN. In her five years as a vegan, she has become an award-winning amateur cook. |
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