Succotash (Corn and Lima Beans)
Succotash, a hearty and colorful dish, is a perfect combination of sweet corn and tender lima beans, lightly seasoned and cooked to bring out the natural flavors of the vegetables. Often enjoyed as a side dish, this simple yet nutritious recipe packs a variety of vitamins, minerals, and fiber, making it a wholesome addition to any meal.
Ingredients Information & Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 115 kcal |
| Protein | 5.07 g |
| Fat | 0.8 g |
| Saturated Fat | 0.148 g |
| Carbohydrates | 24.38 g |
| Fiber | 4.5 g |
| Sugar | 0.0 g |
| Calcium | 17.0 mg |
| Iron | 1.52 mg |
| Magnesium | 53 mg |
| Phosphorus | 117 mg |
| Potassium | 410 mg |
| Sodium | 17 mg |
| Zinc | 0.63 mg |
| Copper | 0.179 mcg |
| Manganese | 0.769 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 8.2 mg |
| Thiamin (Vitamin B1) | 0.168 mg |
| Riboflavin (Vitamin B2) | 0.096 mg |
| Niacin (Vitamin B3) | 1.327 mg |
| Vitamin B6 | 0.116 mg |
| Folate | 33.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Succotash is made from corn and lima beans, which are naturally free of common allergens such as dairy, gluten, and nuts. However, individuals with legume allergies (particularly to beans) should avoid this dish. It’s always important to check that no additional ingredients, such as butter or seasoning mixes, are added that could introduce allergens.
Dietary Preferences:
Succotash is a fantastic choice for several dietary preferences:
- Vegetarian: A fully plant-based dish that contains no animal products.
- Vegan: Naturally vegan when made without butter or other animal-based ingredients.
- Gluten-Free: Suitable for those avoiding gluten as it contains no wheat or gluten-based ingredients.
- High in Fiber: A great choice for those looking to increase their fiber intake for digestive health.
- Low in Fat: Contains a minimal amount of fat, making it a heart-healthy option when prepared without added fats like butter or oil.
Preparation Tips:
Succotash can be easily made by cooking fresh or frozen corn kernels and lima beans together, then seasoning with salt, pepper, and optional herbs like thyme or rosemary for additional flavor. You can cook it with a touch of olive oil or a vegan butter substitute to enhance the taste while keeping it light and nutritious. This dish pairs wonderfully with grilled meats, roasted vegetables, or as a simple meal on its own. For a twist, try adding other vegetables like bell peppers or tomatoes to increase the dish’s flavor and texture.
Conclusion:
Succotash is a nutritious and easy-to-make side dish that brings together the best of summer produce in one vibrant bowl. With its rich protein content, high fiber, and essential vitamins and minerals, it’s a perfect choice for anyone seeking a healthy, plant-based addition to their meals. Whether you’re making it for a family dinner or a gathering, succotash is sure to satisfy while supporting your health and dietary needs.
