2 cups chopped onions
1 fresh chile, minced, or 1/4 teaspoon cayenne
2 tablespoons olive oil
2 teaspoons ground cumin
2 cups frozen lima beans
3 cups undrained canned tomatoes (28-ounce can)
2 cups fresh or frozen cut com
1/4 cup chopped fresh cilantro
salt to taste
OPTIONAL GARNISHES
avocado cubes or slices
Seasoned Tempeh (see page 85)
grated Monterey Jack or cheddar cheese
In a heavy nonreactive soup pot or saucepan, sauté the onions and chile or cayenne in the oil for about 5 minutes, until the onions begin to soften. Add the cumin and lima beans and sauté, stirring, for a couple of minutes. Add the juice from the tomatoes, cover, and simmer for 5 minutes.
Chop the whole tomatoes right in the can. Stir the chopped tomatoes, corn, and cilantro into the pan. Cover and simmer for about 10 minutes, until the vegetables are tender. Add salt to taste.
Serve plain or topped with any or all of the suggested garnishes.
PER 8-OZ SERVING: 142 CALORIES, 3.6 G PROTEIN, 5.8 G FAT, 22.3 G CARBOHYDRATE, 189 MG SODIUM, 0 MG CHOLESTEROL.
TOTAL TIME
30 minutes
SERVINGS
4
MENU
Serve on rice, polenta, or quinoa, or with warm tortillas or cornbread.
An easy, colorful Chilean stew that can be as spicy or as mild as you like. Our version is quickly assembled from vegetables in the freezer or cupboard, but you can also use fresh vegetables: green beans could replace the limas; zucchini or yellow squash could be added for variety.