Edamame is a star legume and the main feature in this dish; it’s a complete protein, with all the essential amino acid building blocks, and a healthy dose of antioxidants, according to AMDF. The grapes add a sweet touch and research suggests they may help stave off age-related macular degeneration, the AMDF adds.
Nutrition (per serving)
Calories: 491; protein: 14g; fiber: 8g; fat: 15g
Recipe from Eat Right For Your Sight by Jennifer Trainer Thompson and Johanna M. Seddon.
Makes 4 servings
- 1 medium zucchini, diced (about 1 cup)
- 1 medium yellow squash, diced (about 1 cup)
- 1/2 yellow or red bell pepper, diced (about 1/2 cup)
- 1 cup diced fresh pineapple
- 3/4 cup seedless red grapes, halved
- 1 cup shelled edamame
- For the coconut sauce:
- 1 (14-oz) can light coconut milk
- 1 cup water
- 2 Tbsp low-sodium tamari sauce
- 2 Tbsp turbinado sugar
- 3 Tbsp freshly squeezed lime juice
- 1/4 cup prepared Thai red curry paste
- 4 Kaffir lime leaves
- 1 1/3 cups cooked brown rice
- 1/2 cup toasted pistachios, chopped
How to make it
In a large bowl, toss together the zucchini, squash, bell peppers, pineapple, grapes, and edamame. In a medium bowl, mix together all the ingredients for the coconut sauce. Set it aside.
In a large sauté pan, sauté the red curry paste over low heat until slightly caramelized. Add the vegetable mixture, and sauté until the vegetables are slightly cooked. Increase the heat to high and add the coconut sauce and lime leaves. Bring to a boil, reduce to a simmer, and continue simmering until reduced by half.
Place 1⁄3 cup of brown rice in the bottom of each of four bowls. Evenly divide the vegetables and sauce among the bowls. Top each serving with 2 Tbsp of toasted pistachios.