Slow Cooker – 13-Bean Burgoo Stew

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Curl up to a bomb bowl of clean-eating burgoo stew!

Burgoo is a favorite in Kentucky, especially on Derby Day, because it’s a hearty stew recipe that will satisfy comfort food cravings and will fill you up. There are many variations of Burgoo, but not all of them are healthy. This bean Burgoo recipe is our clean-eating version. We recommend serving Burgoo with our recipe for Old-Fashioned Corn Bread.

You might also like our:
Slow Cooker Beef Stew
Slow Cooker Lentil and Veggie Stew
Slow Cooker Veggie Pot Pie Stew

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Slow Cooker 13-Bean Burgoo Stew

This clean-eating version of the hearty Kentucky stew will leave you satisfied and guilt-free.
Yield 10 people
Serving Size 1 cup
Course Dinner, Soup
Cuisine American
Author SkinnyMs.

Ingredients

  • 1 cup 13-bean mixture dry, optional - 2 (15 ounce) cans lima beans or other legumes, drained
  • 2 1/2 cups chicken broth fat-free, low-sodium
  • 1 1/2 pounds boneless and skinless chicken breasts cut into 2 inch cubes (3 pieces)
  • 2 garlic cloves minced
  • 1 sweet onion small, diced
  • 2 red potatoes medium, cut into 2 inch cubes
  • 3 carrots peeled, sliced into 1/2 inch rounds
  • 2 ribs celery diced
  • 1 cup okra frozen
  • 1 cup corn frozen
  • 1 bay leaf
  • 14 1/2 ounces diced tomatoes can
  • 1/2 teaspoon crushed red pepper flakes more or less to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon paprika
  • kosher or sea salt to taste

Instructions

  • Sort beans and discard any with blemishes. Rinse beans and place in a large pot with 3 cups of water, bring to a boil, reduce heat and simmer for 2 minutes. Cover beans, and soak in water overnight. Drain and rinse beans.
  • Add beans and remaining ingredients to the slow cooker. Cover and cook on low 8-9 hours.

Nutrition Information

Serving: 1cup | Calories: 197kcal | Carbohydrates: 33g | Protein: 13g | Fat: 2g | Cholesterol: 15mg | Sodium: 139mg | Fiber: 8g | Sugar: 5g |
SmartPoints (Freestyle): 5
Keywords Gluten-Free, Slow Cooker

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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2 Comments

  1. I made your Beef and Black Bean Stew. I also added 2 15 oz cans of red kidney beans about 16 cut up baby carrots and 1 can of sweet corn to your recipe. Can you give me an estimate of what my calories for a 2 cup serving would be of this recipe????
    Your original recipe said 388 calories but didn’t say how much per serving size. Counting calories as I do. I could us y’all’s expertise to help me get a good idea of what I’m eating with my recipe. Can you help???

    1. Stanley, Sure, be glad to help. The calorie count for 2 cups of Burgoo Stew is approximately 393 calories. Enjoy!

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