South American Vegetarian Stew

Chef Patty James

Ingredients:

• 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

Directions:

• 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.