Thai Winter Squash Stew

© 2025 American Macular Degeneration Foundation

Thai Winter Squash Stew

Many people roll their eyes when tofu is mentioned, but it’s high in protein and low in saturated fat, so we’re often on the lookout for new (good!) ways to use it. Serve this stew over basmati or jasmine rice. To reduce salt content, garnish with unsalted peanuts.

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Course Main Course

Cuisine Thai

Servings 4

Calories 521 kcal

Ingredients

  

1x2x3x

• 2 tbsp olive oil
• 2 cups leeks, white parts only, thinly sliced and well washed
• 1 tbsp peeled and minced fresh ginger
• 3 garlic cloves, minced
• 2 serrano chiles, stemmed, seeded, and minced
• 1 tbsp curry powder
• 1 tbsp brown sugar
• 3 tbsp light soy sauce
• 4 cups butternut squash, peeled and cut into 1/2-inch cubes 
• 1 13.5oz can coconut milk
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1 14-ounce package extra firm tofu, drained and cut into small cubes
• 1 Lime, juiced
• 1/3 cup chopped unsalted peanuts, for garnish
• 1/3 cup chopped fresh cilantro, for garnish

Instructions

 

• Heat 1 tablespoon of the oil in a sauté pan over medium-high heat. Add the leeks and sauté for 3 minutes. Add the ginger, garlic, and serranos. Sauté until fragrant, about 1 minute. Stir in the curry powder, brown sugar, and soy sauce. Add the squash, coconut milk, salt, pepper, and 1 cup of water and bring to a boil, then reduce to a simmer. Simmer until the squash is tender, about 15 minutes.
• Meanwhile, in a large nonstick frying pan, heat the remaining tablespoon of oil over medium-high heat, add the tofu, and sauté until golden brown, about 12 minutes, stirring occasionally.
• Add the sautéed tofu and the lime juice to the squash mixture and simmer for a minute. Serve over rice, garnishing with the chopped peanuts and cilantro.

Notes

Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration,  BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Nutrition

Serving: 1cupCalories: 521kcalProtein: 15gFat: 38gSaturated Fat: 22gSodium: 1245mgFiber: 7gVitamin A: 19249IUVitamin C: 49mgVitamin E: 7IUZinc: 2mgBeta-carotene: 7888μgLutein and zeaxanthin: 1286μg

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