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5
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Vegan Brunswick Stew Recipe
Vegan Brunswick Stew. Gluten free, soy free, nut free. Made with whole foods. Delicious!
Prep Time
15
minutes
mins
Cook Time
6
hours
hrs
Total Time
6
hours
hrs
15
minutes
mins
Course:
Main Course
Cuisine:
American, Vegan, Vegetarian
Diet:
Diabetic, Gluten Free, Vegan, Vegetarian
Servings:
8
Calories:
187
kcal
Author:
Lois Carter Crawford
Ingredients
Step 1:
1
medium
onion
chopped
3
garlic cloves
minced
3
tablespoons
olive oil
2
cups
baby carrots
chopped, if you like
2
medium
potatoes
peeled and chopped
1
15.5 ounce can
diced tomatoes with juice
or 2 cups fresh
2
cups
frozen corn kernels
4
cups
vegetable stock
1
15.5 ounce can
black beans, drained and rinsed
black beans, drained and rinsed, or any kind of beans you like
Step 2:
3
tablespoons
Worcestershire sauce
check the label; may contain fish
½
teaspoon
Tabasco or other hot sauce
1½
teaspoons
white vinegar
3
tablespoons
catsup
3
tablespoons
molasses
or brown sugar
Salt & pepper to taste
Step 3:
2
heaping tablespoons corn starch
½
cup
water
To Serve:
¼
cup
chopped scallions or chives
Instructions
Step 1:
Heat the oil in a medium sauté pan.
Sauté the carrots until they start to turn a little brown.
Remove the carrots to a 4-6 quart slow cooker.
Sauté the onions and garlic in the remaining oil and dump them in the slow cooker.
Add the potatoes, carrots, beans, tomatoes, corn and vegetable stock.
Step 2:
In a separate bowl, mix the Worcestershire sauce, molasses, vinegar, tabasco, catsup, salt and pepper until blended.
Pour this mixture into the slow cooker and stir.
Cook on low heat for 6-8 hours.
Step 3:
About a half hour before serving, mix the corn starch and water until blended.
Add it to the pot and stir until it thickens.
To Serve:
A few minutes before serving, stir the pot and sprinkle the scallions/chives over the top.
Serve over rice and top with grated cheese, if desired.
Nutrition
Calories:
187
kcal
|
Carbohydrates:
34
g
|
Protein:
3
g
|
Fat:
6
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
4
g
|
Sodium:
651
mg
|
Potassium:
632
mg
|
Fiber:
4
g
|
Sugar:
11
g
|
Vitamin A:
4732
IU
|
Vitamin C:
18
mg
|
Calcium:
49
mg
|
Iron:
2
mg