Serves 10

"Veganized" from a recipe at which contains beef.

1 Tbs olive oil

1 cup chopped onion  

4 cloves garlic, minced          

4 to 6 canned Italian tomatoes, chopped      

1 tsp ground achiote (annatto) OR paprika with a pinch of turmeric  

1 tsp of ground cumin

2 cups reconstituted textured soy protein chunks (1 generous cup dry, simmered for about 15 minutes in 2 cups flavorful broth) OR seitan chunks (homemade or commercial), OR commercial "beefy" strips, such as Gardein, President's Choice, Lightlife, Yves, etc.

10 cups vegetarian broth (you can use a "no-beef" broth, such as Better Than Bouillon No-Beef vegetarian base, OR a lighter brothwith 1 Tbs Marmite[yeast extract] added)

4 medium Yukon Gold potatoes, scrubbed and cubed        

2 1/2 cups frozen peas

2 cups cooked quinoa (not too soft!)

2 cups peeled and trimmed, winter squash in 1/2-inch cubes

OPTIONAL: 4 Tbs minced parsley (or 4 tsp. dried)

2 Tbs minced cilantro (or 2 tsp. dried)          

 Salt and freshly-ground black pepper to taste


 Hot sauce or South American ají (such as Ají Amarillo paste or Aji Rocoto pasteor huacatay sauce)

OPTIONAL: Avocado chunks tossed with a bit of lime juice.

Heat the olive oil in a large heavy pot over medium-high heat. Add the onions, garlic, tomatoes, achiote or paprika, and cumin, and stir-cook cook for about 5 minutes, stirring often.

Add the soy protein or seitan chunks, and stir-cook for another 5 minutes or so. Add the broth and bring to a boil. Reduce to a simmer and cook for about 30 minutes.

Add the potatoes, peas, cooked quinoa, and squash.  Bring to a boil again, then reduce the heat to low and simmer for another 20 to 30 minutes or until the potatoes and squash are tender.

Add the chopped parsley, chopped cilantro and salt to taste.

Serve with hot sauce or aji and the optional avocado, if you wish.

Nutrition Facts

Nutrition (per serving): 181.6 calories; 10% calories from fat; 2.2g total fat; 0.0mg cholesterol; 548.1mg sodium; 873.8mg potassium; 32.9g carbohydrates; 5.4g fiber; 5.2g sugar; 27.5g net carbs; 10.7g protein; 3.0 points.