Succotash – sort of…

Our raised bed has finally started producing vegetables in earnest – beans, courgettes (zucchini), sweetcorn and assorted tomatoes. Yum. Time to get creative in the kitchen.

Succotash is a traditional American dish of sweetcorn (maize) and lima beans, cooked in butter or other fat. Popular during the Great Depression, the vegetables combine to provide a complete protein, making this a highly nutritious vegetarian dish.

Over the decades the dish has evolved, ingredients and seasonings have been added, and these days succotash seems to be almost any dish involving sweetcorn and summer vegetables! So, I don’t feel too bad in calling this concoction of onion, corn, courgettes, green beans, tomatoes and basil “succotash”.

The proportions of the different vegetables aren’t critical. In actual fact, I think this version would have benefitted from a bit more corn and a few less beans, but we simply cooked up what we had just picked. DH and Kipper enjoyed theirs on top of pasta, but I’m avoiding grains at the moment so just ate a huge pile of succotash. It was delicious! It seemed almost a shame to fill up on pasta when there was fabulous vegetable yumminess to eat instead!

I recommend using this recipes as more of a suggestion – don’t worry about sticking to weights and measures too rigorously, just chuck in whatever fresh corn, beans, tomatoes and other veg you have to hand, cook briefly, and enjoy. Summer on a plate.

Obviously how far this succotash stretches will depend on whether you eat a huge bowlful of it as your main course (like I did), or simply have a spoonful or two on the side of whatever else you’re eating. I would estimate this is 4-6 side-dish sized portions, 2-3 main course size helpings.

Summer vegetable succotash

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Succotash
Serves 4
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
256 calories
20 g
0 g
20 g
4 g
3 g
211 g
58 g
8 g
0 g
16 g
Nutrition Facts
Serving Size
211g
Servings
4
Amount Per Serving
Calories 256
Calories from Fat 175
% Daily Value *
Total Fat 20g
31%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 0mg
0%
Sodium 58mg
2%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
12%
Sugars 8g
Protein 4g
Vitamin A
11%
Vitamin C
36%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cobs fresh corn
  2. 350-400g green or runner beans
  3. 150g tomatoes
  4. 1 medium-large courgette
  5. 1 onion
  6. 5-6 tbsp olive oil
  7. Handful of fresh Greek basil, basil, or other herbs of your choice (optional)
  8. Salt & pepper to taste
Begin by preparing all the vegetables
  1. Stand the corn on one end and use a sharp knife to cut downwards and slice the kernels from the cob. (I got 180g kernels from my 3 cobs.)
  2. Trim the beans and slice into small pieces.
  3. Quarter the tomatoes if small. If large, cut into chunky pieces.
  4. Cut the stem from the courgette and discard. Slice into 4-5mm thick pieces.
  5. Peel and dice the onion.
To cook
  1. heat 4-5 tbsp of the olive oil in a large heavy skillet over a medium heat. Add the diced onion and cook for a few minutes until it begins to soften.
  2. Add the courgette, beans and tomato, and cook, stirring for another couple of minutes.
  3. Finally add the corn and mix well. If the vegetable mixture looks a little dry, add the remaining oil.
  4. Cook, stirring occasionally, for 4-5 minutes until the corn is cooked through but still crisp, and the other vegetables are crisp-tender. Stir in the herbs, if using.
  5. Season with salt and pepper to taste, and serve at once.
beta
calories
256
fat
20g
protein
4g
carbs
20g
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Family-Friends-Food http://family-friends-food.com/
I’m entering this into a number of foodie challenges, namely:
Shop Local, hosted by Elizabeth’s Kitchen Diary – what could be more local than our own back garden?!
Extra Veg, organised by Fuss Free Flavours and Utterly Scrummy and hosted this month by Jen at Jen’s Food.
Credit Crunch Munch, organised by Camilla from Fab Food 4 All and Helen from Fuss Free Flavours, and hosted by Food Glorious Food. With its home-grown ingredients, it’s perfect for this budget-busting challenge.

   

15 Comments:

  1. I have stolen so many ideas thank you cook books are complicated lol love how you kept it simple x

  2. Jen @ Jen's Food

    Succotash makes me think of Sylvester the cat too! Never really knew what is was before. This summer veg version looks delicious, I’d happily eat a bowlful for dinner. Thanks for sharing with #ExtraVeg 🙂

  3. Every time I hear succotash I think of the cartoon character Sylvester saying “suffering succotash”. Not sure it has any reference to the dish you have made, but I really want to try it, so thanks for the recipe!

  4. I’ve never eaten Succotash before, but now I REALLY want some. I’ve popped this onto my meal plan for this coming week, so thanks for sharing!

  5. I always wondered what succotash was – thanks for the background! This sounds great – I’ll have to try it out!

  6. My OH promised me raised beds next year too – I just have to keep reminding him (the only thing we have now are tomatoes in a pots and strawberries)! I love the sound of your dish is super summery and beautifully green!

  7. Looks very healthy and tasty in equal measure. I always think of the song ‘groove is in the heart’ by Dee-lite when I hear succotash…

  8. I love a good dish of cooked veggies, especially with corn. Lovely dish. Thanks for linking to both #ExtraVeg & #creditcrunchmunch

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