Spicy One-Pot Vegan Brunswick Stew

This Brunswick stew recipe is a healthier adaptation of the traditional version. For one, it’s vegan with all plant-based ingredients. But it’s also conveniently a one-pot meal. The origins of Brunswick stew are debatable; regardless of where it originated, it is a beautiful way to warm up on a cold fall or winter day.

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What Is Brunswick Stew?

As mentioned above there’s a big debate that can be had over the exact origins of Brunswick stew.

Some claim that this iconic Southern stew was birthed in Brunswick, Georgia. Others argue that Brunswick County, Virginia was the actual birthplace.

Fun Fact: Did you know there’s even a Brunswick stew landmark in Georgia? It’s represented by a large pot with a plaque reading, “In this pot, the first Brunswick Stew was made on St. Simon Isle July 2, 1898.” Even the period of its origins is inconsistent, with some accounts reporting it was created in colonial times. Others insist it wasn’t until sometime in the 1800’s.

If you’re interested in reading more about the origins of Brunswick stew, check out this article (and recipe) from What’s Cooking America.

But I’m not here to fuss over when or who came up with this hearty stew. I’d rather talk about what Brunswick stew is made of.

This stew is so iconic because it was initially made with wild game, local vegetables, and beans. There are accounts of using rabbit, squirrel, and even opossum meat along with a variety of in-season vegetables. Some of the ingredients you may see are corn, okra, tomatoes, butter beans, lima beans, and potatoes that are flavored with cayenne pepper and salt.

Is Brunswick Stew Healthy?

Depending on the ingredients used, Brunswick stew can be a highly nutritious meal and, therefore, quite healthy.

This recipe is my take on Brunswick stew. It is vegan and vegetarian-friendly. I also chose to limit the sodium (salt) wherever possible without sacrificing flavor.

Feel free to adjust ingredients according to your tastes. Additionally, you can also follow in the footsteps of Brunswick stew origins by using any local, seasonal vegetables.

If you prepare this Brunswick stew recipe the way it was initially, it is already considered fairly heart-healthy. I say this simply because it uses mostly unprocessed, whole foods.

Not to mention, beans and veggies are included in Brunswick stew! Let me explain why that alone makes this stew so healthy.

The Beans of Brunswick Stew

Whether you use lima beans, butter beans, or any other beans, these plant-based sources of protein add fiber and other nutrients without any fat or cholesterol.

For those of you who don’t already know, there’s one HUGE difference between plant-based proteins and animal proteins—PLANTS HAVE NO CHOLESTEROL WHILE ANIMAL PROTEINS DO.

Plant protein for the WIN! 🌱

Additionally, beans are essential for heart health because they help reduce blood cholesterol levels (1). A higher intake of beans and legumes is associated with a lower risk of obesity, metabolic syndrome, cardiovascular diseases, and colorectal cancer (2).

Current Dietary Guidelines recommend that most adults eat 1 to 3 cups of beans, peas, or lentils each week.

Hearty Vegetables

I think I can safely say most of us are aware that eating your veggies is healthy.

They are high in nutrients and low in other components we should limit- cholesterol, sodium, and saturated and trans fats.

Study after study has proven the health benefits of eating vegetables in all areas of life and with all populations. Higher vegetable intake is linked to a decreased risk of developing chronic diseases, including cardiovascular disease, cancer, mental health disorders, and overall mortality (3, 4, 5).

The health-promoting contributions of vegetables are the result of complex carbohydrates, fibers, vitamins, minerals, and polyphenols that they contain (3).

The bottom line is to eat at least five servings a day of vegetables and fruits to reap the health benefits.

This vegan Brunswick stew recipe uses veggie chorizo crumbles in place of wild game or other animal meats.

A note for those with soy allergies: Keep in mind that the vegan crumbles used in this recipe are soy-based. If you have a soy allergy or are just trying to avoid soy products, I do list some amazing soy-free alternatives below.

Vegan Meat Substitutes for Soups and Stews

You have to consider the options to make this stew vegan and still satisfy the meat-lover in your family. You may not have squirrel or rabbit meat available. I’ll admit I generally don’t.

Instead, I went to my local market for vegan options. What I found was vegan chorizo crumbles by Morning Star Farms.* (affiliate link)

Brunswick Stew Ingredients

Extra virgin olive oil– My oil of choice will forever be extra virgin olive oil. It’s perfect for sautéing vegetables and is a big part of a Mediterranean lifestyle.

Onion– You can use white, yellow, or sweet onion in this recipe.

Garlic– This aromatic bulb adds flavor and health benefits to this stew. As a time saver, I always keep a jar of minced garlic in the fridge.

Fire-roasted tomatoes– There’s something about canned, fire-roasted tomatoes that I just love in recipes. If you can find a no-added-salt variety, grab it!

Lima beans– As I mentioned above, beans are an amazingly healthy food that we need more of. This recipe is a great way to sneak some in. You can use prepared dry lima beans or no-salt-added canned lima beans.

Tomato paste– Adding tomato paste gives thickness to this vegan Brunswick stew. Use a no-added-salt tomato paste to keep the sodium content low.

Cayenne pepper– This is an optional ingredient for more heat if that’s your thing. If not, no worries, you can omit it.

Brown sugar– A little sweetness compliments the spice in this stew.

Corn– Using frozen corn is so convenient and cost-effective. There’s also no need to defrost it beforehand.

Vegetable stock– A good low-sodium vegetable broth or stock serves as the perfect brothy base for this recipe.

Vegan Chorizo Crumbles– This vegan protein source is what makes this vegan Brunswick stew shine (and what makes it SPICY!). I used Morning Star Farms vegan chorizo crumbles (found in the freezer section of grocery stores). It adds heat, tons of flavor, and has a great meaty texture. This uses soy protein concentrate, so if you have a soy allergy, look for soy-free protein alternatives.

Barbecue sauce—I opted for a no-sugar-added barbecue sauce. There are so many different types of barbecue sauce available. I suggest looking for a low-sodium or low-sugar sauce or just using what you know you like.

Sriracha– This is optional to add when it’s time to eat. This stew is spicy enough in my opinion, but for those who enjoy even more spice, go for it!

How To Make Vegan Brunswick Stew

This vegan Brunswick stew recipe is a one-pot meal that uses canned, bottled, fresh, and frozen ingredients but is still quick and convenient. Here are the step-by-step instructions to make it tonight!

Step 1: Sauté Onion and Garlic

Start by heating a large soup pot over medium heat on the stove. Add the olive oil, chopped onion, and garlic. Sauté for a few minutes or until the onion becomes translucent. Be careful not to burn the garlic or it will become bitter.

I always have minced garlic available. You know, the kind you find in small glass jars or even plastic squeeze containers. It’s super convenient and you don’t have to mess with hand mincing your garlic.

Step 2: Add Next 7 Ingredients

Once the onion is translucent, add the next seven ingredients to the pot 👉 fire-roasted tomatoes, lima beans, tomato paste, brown sugar, frozen corn, cayenne pepper (if using), and vegetable stock.

Cover your pot and bring this mixture to a boil.

Step 3: Add Vegan Crumbles and BBQ Sauce

Next, add the vegan chorizo crumbles. These are already cooked, so all that’s needed is some reheating, which is done once you add the crumbles to the hot stew pot. Add the barbecue sauce during this step as well.

Then stir everything up and cook for a few more minutes to make sure all the flavors meld together.

Once everything is incorporated you can enjoy your vegan Brunswick stew!

What To Serve With Brunswick Stew

Since this vegan Brunswick stew is a one-pot meal, you don’t NEED to serve it with anything else. But in case you do, here are a few great suggestions.

Starchy Side Dishes to Serve with Stew

• Addicting Garlic Bread
• Crusty French or Italian bread
• Homemade rolls or biscuits
• Cornbread
• Stuffing
• Mashed potatoes
• Creamy polenta or grits

Vegetable Side Dishes to Serve with Stew

• Roasted Vegetable Medley
• Best Kale Salad Ever!
• Kale Salad With Tahini Dressing
• Mashed cauliflower
• Steamed or grilled asparagus

Other Soups and Stews To Warm You Up

• Tuscan White Bean, Sausage, and Kale Soup Recipe
• Unexpectedly Good Dilly Bean Stew with Cabbage
• Chicken, Kale, and Potato Soup
• Irish Colcannon Soup (Heart Healthy Version)

Share with me: Have you tried this vegetarian Brunswick stew recipe? Did you change anything? Let me know by leaving a comment!

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