Oyster Mushroom Étouffée

3 tablespoons grapeseed or coconut oil

3 tablespoons flour

1 small yellow onion, diced

2 cloves garlic, minced

1 green bell pepper, seeded and diced

2 ribs celery, diced

One 14-ounce can no-salt-added diced tomatoes, preferably fire-roasted, plus their juices

2½ cups no-salt-added vegetable broth, store-bought or homemade

1 bay leaf

1 teaspoon dulse seaweed flakes (optional)

2 teaspoons Creole seasoning, such as Tony Chachere's, or more as needed (see note)

1 tablespoon Old Bay Seasoning

1 pound fresh oyster mushrooms (tough stems trimmed), coarsely chopped

2 cups cooked brown rice

1 lemon, cut into wedges, for serving

½ cup chopped fresh parsley, for garnish

Heat a large Dutch oven or heavy-bottomed pot over medium heat. Pour in the oil, and once it shimmers, sprinkle in the flour. Cook, stirring, until the mixture turns golden brown, 3 to 4 minutes.

Stir in the onion, garlic, bell pepper and celery. Cook, stirring frequently, until the vegetables start to become tender, 3 minutes. Stir in the tomatoes and their juices, the broth, bay leaf, dulse, if using, the Creole and Old Bay seasonings. Add the mushrooms, then increase the heat to medium-high; once the mixture comes to a boil, reduce the heat to medium or medium-low so the liquid is gently bubbling. Cook until the mushrooms become tender, about 20 minutes. Discard the bay leaf.

Taste, and add more Creole seasoning, as needed. Serve over brown rice with a squeeze of lemon juice, and garnish with parsley.

Note: If you want to reduce the level of sodium in this dish, use a reduced-salt Creole seasoning, such as Tony Chachere's Light or No-Salt brand. If you use a no-salt version, you might want to add a little sea salt, as needed, when finishing the dish.

Serves 8 (makes about 8 cups)

Nutrition | Per serving: 150 calories, 4 g protein, 23 g carbohydrates, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 690 mg sodium, 3 g dietary fiber, 5 g sugar

Adapted from "Sweet Potato Soul: 100 Easy Vegan Recipes for the Southern Flavors of Smoke, Sugar, Spice, and Soul," by Jenné Claiborne (Harmony Books, 2018).