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|
1/2 teaspoon olive oil
1/2 onion, diced
1 stalk of celery, diced
8 ounces faux chicken
10 ounces soy crumbles
4 cups vegetable broth
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
a really big pot
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
Fat Grams: 3
Fiber Grams: 4