Recipes

South American Vegetable Stew

~ Chef Patty James

2 cup carrot juice, fresh
1 T olive oil
½ cup onion, coarsely chopped
2  cloves garlic, coarsely chopped
¾ cup Shitake mushrooms, sliced
3 cup tomato juice, (if using canned use low sodium)
¾ T chilli powder
1 cup yams, peeled and cubed into 1/2'” segments
¼ cup quinoa, thoroughly rinsed
¾ cup zucchini, 1” slices (or other seasonal vegetables)
1 cup kidney beans, cooked
¾ cup corn (fresh preferable)
lemon juice to taste

Juice carrots and set aside.  Prepare vegetables as directed.

Heat oil in a large, heavy pot and sauté onions, garlic and shitakes for about 5 minutes.

Add tomato and carrot juices, chilli powder, yams and quinoa and bring to a boil. Reduce heat to a simmer and cook covered for about 10 to 15 minutes.

Just as the yams are beginning to become tender, add zucchini.  Simmer covered until vegetables are all tender, about 10 minutes more.

Add the beans and corn, cook until heated through.  Season to taste with fresh lemon juice.

Serves 6

Serving ideas: Each serving is about 2 cup.  Serve with a mixed green salad with a lemon vinaigrette which brings out the flavour of the carrots nicely.  You may leave out the yams and add other seasonal vegetables such as baby spinach leaves; place the baby leaves in the bottom of the bowl and pour the hot stew over the top. Garnish with a topping of fresh low-fat yogurt and a curled lemon rind.