Fresh Corn And Veggie Pot


No added fat is fat-free to me. Okay, so soy beans have some fat, but it’s negligible. Considering there’s no fat in this dish, it surprised me how filling it was. Tasty too!

Makes 19  cups


8-10 fresh ears butter sugar corn, shucked and properly cleaned, Place in pot of boiling water for 10 minutes; cut off heat, cover tightly and let set till ready use

1 lb. fresh asparagus spears, bend off bottom of each stalk, about 1/3rd up the stalks, wash then cut into bite size segments and place in pot of corn and hot water that has been turned off and let set till ready to use

salt for boiling water

1 lb. baker potatoes, peeled and cut into 1/2 inch cubes

1 jumbo green, orange and red peppers, cut into bite size.

1/2 jumbo onion, peeled and cut into bite size

2 thumb size segments from branch of fresh ginger – peel, thinly slice into planks, stack and cut into tiny sticks

6 fresh peeled garlic cloves crushed on board, then chopped finely with about 1/4 c. cut fresh parsely

2 t. pink Himalayan salt

fresh grind black pepper to taste

1 T. dried basil

2 t. ground coriander

1 t. dry mustard

12 oz. can tomato paste

1 c. V-8 Vegetable Juice

1 c. apple cider

3 cups water

10 oz. pkg. froz. edamame (shelled soybeans)

10 oz. pkg. froz. peas

12 oz. pkg. froz. cauliflower buds.

1 T. Bragg Liquid Aminos

2 t. liquid smoke

2 t. additional pink Himalayan salt

fresh grind black pepper

1 t. smoked paprika,

1/2 t. ground allspice

1/4 t. red cayenne pepper

1 t. xanthan gum powder, used for thickener

optional: additional fresh chopped parsley

1 pkg. Lightlife SMART GROUND meatless ORIGINAL CRUMBLES, thawed


Remove corn and asparagus from pot when asparagus is tender crisp. Cut corn from cobs and place in bowl.

Place asparagus cuts on separate plate.

Bring potted water to boil again. Salt water, then add potatoes and cook till tender. Drain in colander and place potatoes in bowl.

Return empty pot to stove:

Add all peppers, onion, ginger, garlic. Turn heat to medium.

Add salt, fresh grind black pepper, basil, coriander and dry mustard. Saute till halfway tender, stirring often since there’s no oil in the pot.

Add stewed tomatoes. Stir well and continue to cook till peppers and onion are as tender as you like.

In large mixing bowl combine tomato paste with V-8 Vegetable juice, apple cider and 3 cups water. Add to pot and stir well.

Add edamame, peas and cauliflower buds. Stir well.

Add Liquid Aminos, liquid smoke, additional salt, fresh grind black pepper, smoked paprika,  ground allspice and red cayenne pepper. Stir well and cook on medium-low heat, uncovered, for about 15-20 minutes.

Add xanthan gum, sprinkling over top of veggies and immediately whisking rapidly with short strokes till dissolved completely. The soupy part of the pot will lighten up with air, which gives the dish a fatty feel to replace the animal or vegetable fat.

Turn heat off. Add a handful of fresh chopped parsley and stir into pot. Let it all set till ready to eat.

When ready to eat, add Lightlife SMART GROUND meatless ORIGINAL CRUMBLES, thawed, corn, asparagus and potatoes. Stir gently to evenly disperse. Heat till very hot throughout, adjust for salt and pepper and serve.

If desired, garnish with additional fresh parsley.

Notes: If veggies are thicker than you like, then thin with a little V-8 juice or carrot juice. Water will do also.

The Liquid Aminos act as a flavor enhancer, much like bouillon.

I added the veggie hamburg for extra protein, but it can do without it.

Soybeans aren’t a tender, creamy bean. Steve likes the texture, so this time we went with soy. If you don’t do soybeans for any reason, substitute lima beans or some other canned bean. If choosing frozen limas, cook in water separately till done before draining to add to pot.

This dish appears complicated but it isn’t.



Published by Sharon Lee Davies-Tight, artist, writer/author, animal-free chef, activist

CHEF DAVIES-TIGHT™. AFC Private Reserve™. THE ANIMAL-FREE CHEF™. The Animal-Free Chef Prime Content™. ANIMAL-FREE SOUS-CHEF™. Animal-Free Sous-Chef Prime Content™. ANIMAL-FAT-FREE CHEF™. Fat-Free Chef Prime Content™. AFC GLOBAL PLANTS™. THE TOOTHLESS CHEF™. WORD WARRIOR DAVIES-TIGHT™. Word Warrior Premium Content™. HAPPY WHITE HORSE™. Happy White Horse Premium Content™. SHARON ON THE NEWS™. SHARON'S FAMOUS LITTLE BOOKS™. SHARON'S BOOK OF PROSE™. CHALLENGED BY HANDICAP™. BIRTH OF A SEED™. LOCAL UNION 141™. Till now and forever © Sharon Lee Davies-Tight, Artist, Author, Animal-Free Chef, Activist. ARCHITECT of 5 PRINCIPLES TO A BETTER LIFE™ & MAINSTREAM ANIMAL-FREE CUISINE™.

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