South American Vegetarian 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.