Healthy Brunswick Stew
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This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!
Brunswick stew is a Virginia classic, but it isn’t something I grew up eating. I was first introduced to this thick stew when I met Isaac in college. He and his roommates loved Mrs. Fearnow’s and they would stock up whenever it was on sale. In this blog, I will share with you my recipe for a healthy Brunswick stew. Truth be told, Isaac still likes it and there’s a can in our pantry right now.
Staring into the pantry one night I saw the yellow can and finally decided I needed to make a homemade healthy Brunswick stew for him.
Table of Contents
Origin of Brunswick Stew
After a little research I found that Brunswick stew likely originated in Brunswick, Virginia during the 19th century and it was originally made with squirrel meat.
I looked at a couple recipes online for inspiration, but ultimately ended up using the ingredient list from a can of Mrs. Fearnow’s as my guide because it’s short and overall pretty wholesome. Some of the recipes online called for cups of ketchup, chili sauce, BBQ sauce and creamed corn. I’m not a fan of using a ton of packaged products (because they usually have a lot of added sugar and preservatives) so this recipe skips those things.
The only packaged sauces you’ll need are Worcestershire and hot sauce. Although if you decide you want to add a little BBQ sauce, you can use my homemade healthy BBQ sauce recipe.
If you’re looking for a warm and comforting meal, I highly recommend making a batch of this healthy Brunswick stew. It’s loaded with flavor and truly something the whole family will enjoy!
Ingredients Needed
- olive oil – to sauté the garlic and onion in for a flavor base.
- fresh vegetables – a combination of yellow onion, garlic, carrots, celery and red skinned potatoes. Try to chop these all to a similar size so they cook at the same pace and every bite is a good ratio!
- frozen vegetables – no need to thaw the frozen corn and lima beans but make sure you give them a good rinse and drain before adding to the soup.
- diced tomatoes – I used canned diced tomatoes for a shortcut. Feel free to use fire roasted tomatoes to add a hint of spice!
- chicken broth – I recommend using low sodium broth so you can control how much salt there is in the soup! Vegetable broth also works.
- bay leaf – this little herb makes a big impact! Simmer a bay leaf during cooking to release the flavor-packed essential oils. Remove the bay leaf before serving.
- Worcestershire sauce – a little goes a long way! It will cut through the richness and adds a delicious depth of flavor.
- shredded chicken – leftover shredded chicken works great for this recipe, but you can also make a quick batch using my slow cooker shredded chicken recipe, Instant Pot shredded chicken recipe or making shredded chicken using a rotisserie chicken.
- hot sauce – you’ll mix in just a touch of hot sauce but I like serving with extra hot sauce as well.
Find the full ingredient list with measurements in the recipe card below.
Substitutions
- Lima beans: Not a fan of lima beans? Swap them out for butter beans or even chickpeas. They’ll add a creamy texture without losing that Southern-inspired vibe.
- Worcestershire sauce: If you’re gluten-free or just don’t have this in your pantry, coconut aminos or tamari with a splash of apple cider vinegar can add a similar umami kick.
- Hot sauce – Don’t have hot sauce? A pinch of cayenne pepper or red pepper flakes will give you the heat. Or skip it entirely if you’re cooking for spice-sensitive eaters — you can always add it to your own bowl later!
How to Make Healthy Brunswick Stew
This healthy Brunswick stew recipe is easy to make in just a few simple steps, and the whole family will love customizing their bowls with a little extra hot sauce or fresh parsley on top! Here’s how to make it:
Step 1: Heat oil in a large casserole pan or Dutch oven over medium heat. Add onion and garlic, cooking until fragrant and softened.
Step 2: Stir in carrots, celery, potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper, and hot sauce.
Step 3: Bring to a boil, then reduce heat and simmer for 30-45 minutes, stirring occasionally, until the potatoes and other veggies are tender.
Step 4: Remove the bay leaf and stir in the shredded chicken. Cook for an additional 5 minutes to heat through. Ladle the stew into bowls, garnish with fresh parsley, and serve!
Brittany’s Tip
- If stew seems too thin, you can mash up some of the potatoes with a fork to create a thicker broth. If it’s too thick, you can add more broth or water.
How to Serve Brunswick Stew
After portioning the soup into bowls, top with fresh parsley and serve with extra hot sauce so everyone can add extra spice to their liking. This stew is a meal in one but here are some serving suggestions if you want it to be a part of a larger meal:
- Bread – This would be delicious with a crunchy bread like sourdough or honey whole wheat bread.
- Crackers – Add extra crunch with my 4-ingredient almond flour crackers.
- Salad – I love serving soups with salads! My easy quinoa salad, sweet kale salad or easy spinach salad would all be great options.
How to Store Leftovers
After allowing the soup to cool slightly, store it in an airtight container in the refrigerator for up to one week. You could try freezing for longer storage but the texture of the vegetables may change a bit during freezing.
Frequently Asked Questions
You can cook the chicken directly in the broth with the veggies, but I prefer using pre-cooked or rotisserie chicken for a quicker prep. If cooking the chicken in the stew, add it in step 2 with the veggies and broth. Simmer for about 20 minutes until the chicken is fully cooked, then remove, shred, and return it to the stew once the veggies are tender. Finish with fresh parsley and hot sauce before serving!
I haven’t tried it, but I don’t see why not! Just add raw chicken breasts and the rest of the ingredients to your slow cooker and cook on high for 4 hours and low for 7-8 hours until chicken can easily shred with a fork and veggies are tender.
I haven’t tried this myself, but others have had great success! To make this stew in your Instant Pot, use the sauté setting to cook the onion and garlic in olive oil until fragrant. Add raw chicken and the rest of the ingredients (except parsley and hot sauce). Cancel sauté, lock the lid, and cook on the soup/stew setting for 30 minutes. Once done, carefully release the pressure, shred the chicken with a fork, and you’re ready to serve!
More Tasty Soups and Stews
Be sure to check out all of the soup recipes here on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Healthy Brunswick Stew
Ingredients
- 1 Tablespoon olive oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 2 carrots, chopped
- ¾ cup chopped celery
- 2 small red skinned potatoes, chopped
- 2 cups frozen corn, rinsed and drained
- 1 cup frozen lima beans, rinsed and drained
- 1 28 oz can diced tomatoes
- 1 32 oz carton low sodium chicken broth
- 1 teaspoon dried parsley
- 1 bay leaf
- 2 Tablespoons worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon pepper
- ½ teaspoon hot sauce
- 2 ½ cups shredded chicken (about 1.25 lbs boneless chicken breasts)
- fresh parsley, for garnish
- hot sauce, for serving
Instructions
- Heat oil over medium heat in a large casserole pan/dutch oven. Add onion and garlic to the pan and sauté until fragrant and soft.
- Add in carrots, celery and potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper and hot sauce.
- Bring mixture to a boil, then reduce heat simmer for 30-45 minutes or until potatoes are tender. Stir occasionally.
- Remove bay leaf and add in shredded chicken, stir to combine and cook an additional 5 minutes or until chicken is heated through. If stew seems too thin, you can mash up some of the potatoes with a fork to create a thicker broth. If the stew is too thick, you can add more chicken broth or water, starting with 1/2 cup.
- Once stew is ready to serve, place in bowls and garnish with fresh parsley. Serve with hot sauce so everyone can add as much or as little spice as they like.
Notes
- Storage: After allowing the soup to cool slightly, store it in an airtight container in the refrigerator for up to one week. You could try freezing for longer storage but the texture of the vegetables may change a bit during freezing.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
porcipine recipe a meatball with everything in it its so so good
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