Succotash

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Succotash – a wonderful, colorful, healthy and full flavored classic American dish!

I’m really getting into this ‘meatless Monday’ movement.  My husband asked if we could eat less animal protein and fill our work-week with mostly whole grains, vegetables and fruit.  I’m quite sure we’re going to eat something sweet on the weekends and it will most likely include dairy.  But Monday through Friday we can try a little harder and commit to a mostly plant-based ‘clean eating’ philosophy.   You know … saving room for dessert … by eating healthy ‘most’ of the time.  Sort of like being “vegan with benefits” as my blog daughter Sarah (from The Smart Kitchen) would say.  You’ll still see pizza and casseroles, breads, muffins and absolutely cookies!  But you may also see some new deliciously healthy dishes too.  Won’t this be fun!

 Succotash fits perfectly with our new “Meatless Monday” efforts combining peppers, Lima beans, corn and fresh herbs.  Succotash was first created by Native American Indians from the northeastern US.   The name Succotash is from a Narragansett word “msickquatash”meaning broken corn.  Other translations indicate it means “boiled whole ear of corn.”  Whole ears of corn were boiled and the kernels cut from the cob then combined with Lima beans and other vegetables from the harvest.  As this dish is very economical it was very popular during the Great Depression.  In addition to being inexpensive, it’s filled with fiber and  high in all essential Amino acids.

 Recipes for Succotash vary greatly by region.

Many southern recipes call for tomatoes and peppers while others include more legumes like kidney beans.  We used the vegetables we had on hand including the very last of our summer yellow squash, peppers and a jalapeno.

 I used very little olive oil in the preparation but feel free to use a combination of butter and olive oil.

Lightly saute the onion, garlic and peppers then add all remaining ingredients.  I picked fresh sage and thyme from the garden and called it dinner!

This dish is also wonderful leftover and makes a delicious, hearty lunchtime meal.

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5 from 1 vote

Succotash

Cook Time: 10 mins

Total Time: 10 mins

Course: Meatless Main

Author: Tricia

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A wonderful, colorful, healthy and full flavored classic American dish!

Ingredients

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 jalapeno pepper, minced, seeds removed
• 1 onion, diced
• 1 whole red bell pepper, diced, seeds removed
• 1 whole yellow or orange pepper, diced, seeds removed
• 2 yellow summer squash, diced
• 2 ten-ounce packages frozen Lima beans
• 3 cups fresh or frozen corn kernels
• 1 tablespoon fresh chopped sage
• 1 tablespoon fresh chopped thyme leaves
• Sea salt
• Coarsely ground fresh pepper

Instructions

• Place olive oil in a large Dutch oven set over medium heat. Add the onion and garlic and saute until it begins to soften. Add the peppers and saute a few minutes. Add the corn, Lima beans and squash. Cook uncovered stirring occasionally, until the vegetables are tender, about 10 minutes. Remove from the heat and season with salt and pepper to taste. Stir in the fresh herbs and serve.

Recipe Notes

Adapted from a recipe by Martha Stewart

Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

Nutrition

Calories: 846kcal | Carbohydrates: 131g | Protein: 25g | Fat: 36g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 23g | Trans Fat: 1g | Sodium: 93mg | Potassium: 3075mg | Fiber: 21g | Sugar: 48g | Vitamin A: 6102IU | Vitamin C: 507mg | Calcium: 196mg | Iron: 7mg

Looking for a few more healthy ways to enjoy vegetables?  We love our Roasted Green Beans served with Tomatoes and Onions and this Cold Cucumber Salad that tastes amazing!  One of our all time favorites is this Baked Squash, Tomatoes, Onions and Potatoes casserole.  Delicious ways to eat healthy!

 I would love to hear what you all think about this ‘meatless Monday’ movement.  All at once it seems like it’s everywhere.  I hear about it on television, in magazines and on the web.  We like it!

Hope you have a wonderful week and thanks so much for stopping by!

Tricia