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Vegan Creole Stew

Updated on March 2, 2014

This extremely spicy recipe is not for people who can't take a lot of heat. It is packed with spice and is best accompanied with a full carton of soy milk. I have adapted this recipe from various sources of Creole shrimp recipes. I searched online to understand the various ways this dish could be made. I used only ingredients which were in my kitchen. I had recently stocked up on many things. There are a number of ingredients in this stew.

This is a flavorful dish full of vitamins. I tried to use as many healthy ingredients as possible. No oil was added to this recipe. I used a sugar substitute called Xyla which is recommended by my dentist. Xyla helps prevents cavities. It was developed in Sweden and Germany during sugar shortages. It is better than sugar in terms of calorie content. It contains 1 third of the calories that sugar has. It also helps prevent cavities by strengthening your enamel. I use this in place of sugar in most of my cooking. It has the same consistency as sugar. It tastes as good as sugar. The health food store sells it, but many mass merchants are making it available. It is a little bit more expensive, but health seems worth the cost. Sugar is a very difficult food for the human body to consume constantly. It is in most of our foods. Cutting back on sugar is the healthiest choice.

I used fresh vegetables. I only used 2 canned products in this recipe. Many people might realize that canned tomatoes contain unhealthy ingredients. The acidity of the tomatoes causes hormones to be released into the food when they are stored in aluminum cans. This is an issue which many people have become aware of. Most canned vegetables are less healthy than the fresh ones we buy in the store. Tomatoes are the worst because of the high acidity.

This recipe is very healthy aside from the use of 2 canned items. It is best to eat tomatoes that are stored in glass. There are different options available, but sometimes that's not what we have on hand. Combining healthy living with our budgets can often be an issue. This recipe is relatively low cost. Most of the ingredients are fresh vegetables and spices in the kitchen.


2 Pounds of Tomatoes cubed

1 Can of Tomato Paste

1 Can of Tomato Sauce

1 Bay Leaf

1 Eggplant

1 Cup of Xyla

1 Green Pepper diced

1 Red Pepper diced

1 Tablespoon Crushed Red Chili

2 Tablespoons of Cayenne

1 Bulb of Garlic

2 Onions

2 Tablespoons of Paprika

1 Tablespoon of Chili Powder


1. Put a large pot on the stove top. Add 1 cup of water. Put in the tomatoes, tomato paste, Xyla, tomato sauce, and bay leaf. Leave simmering for 10 minutes.

2. Add the eggplant, green pepper, red pepper, and rest of the ingredients. Let cook for about 20 minutes.

3. Serve with rice or garlic bread. I made garlic bread with a vegan mixture of olive oil, lemon juice, garlic, and a pinch of salt.

Healthy Eating

What's Healthy In This Dish?


-weight loss

-promotes heart health


Chili Powder

-44% of the recommended daily intake of vitamin A in 1 tablespoon

-promotes bone health

-contains antioxidants

Bell Peppers

-rich in vitamin C

-rich in vitamin A

-good source of antioxidants


-fights against cancer cell formation

-reduces the risk of developing macular degeneration



-skin of eggplant protects fatty brain cell membranes

-high fiber content

-helps alleviate nervous conditions


-reduces blood pressure

-acts as an expectorant

-prevents bronchitis

Are You A Vegan?

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Healthy Eating Resources and More

These links will give you further information about the health benefits associated with many vegetables and spices. I have also included the Mardi Gras website and a vegan blog. This blog lists out many vegan ideas for Mardi Gras recipes.

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    • paulahite profile image

      Paula Hite 3 years ago from Virginia

      Thanks Lydia! Its featured on our Google+ page today!!