Wednesday, March 7, 2012

Vegetarian Brunswick Stew

I have previously posted a Brunswick Stew Recipe, but I made some minor changes to that original, and in keeping with the recent The Veggie Mom is way behind on blogging theme I've got going here lately, I decided to post the updated recipe.  

Brunswick Stew is another Southern recipe which was always a favorite of mine growing up.  My grandmother and mother both made this recipe.  A traditional Brunswick stew is made with various types of meat and way back when, the recipe would actually involve the use of an entire hogs head.  Needless to say, hogs head is not used often today in ANY recipes.  The other main stay of Brunswick Stew is the use of ketchup and vinegar as a flavor element which gives the stew a taste similar to that of a Carolina BBQ sauce.  Add to this a healthy dose of hearty vegetables, like corn, lima beans and potatoes and you have a damn nice stew.  

almost needed a wide angle lens for this one

The Ingredients
1/2 teaspoon olive oil
1/2 onion, diced
1 stalk of celery, diced
8 ounces faux chicken 
10 ounces soy crumbles
1 baking potato, peeled and cubed
1/2 pound frozen lime beans
1/2 pound frozen corn (shoe peg corn if you can get it)
1/2 cup ketchup
1/4 cup vegan Worcestershire sauce
1/4 cup white vinegar
1-14.5 ounce can dice tomatoes
dash of liquid smoke
dash or two of hot sauce

The Tools
a really big pot

The Cooking/Stewing
Heat the oil over medium heat in a large stockpot until it shimmers

 Add the onion

Add the celery and saute

 Add the faux chicken and stir until it is well coated with the oil and vegetables. 

Add the soy crumbles and stir to combine

Add in the vegetable broth

And the potatoes

and the frozen lima beans and corn

 it looks good, but I am not done yet.

Add the ketchup and stir to incorporate

Add the vegan Worcestershire Sauce

and the vinegar

and the can of tomatoes

a dash of liquid smoke

one, two or maybe even three dashes of hot sauce

mix it all together

Bring to stew to a simmer over a low heat, place the lid half on the pot and allow the it to simmer slowly for 1 to 1 1/2 hours.  


Serving size is 1 cup of the stew

Calories: 160
Fat Grams: 3
Fiber Grams: 4
Sodium: 516

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