Healthy Succotash Recipe: Nutritious Corn & Lima Beans for a Wholesome Side Dish
Succotash (Corn and Lima Beans)
Succotash, a delicious blend of corn and lima beans, is a classic dish with roots in American cuisine, offering a delightful balance of textures and flavors. Typically served as a side dish, this combination of vegetables is both nutritious and versatile, providing a rich source of essential vitamins, minerals, and fiber. When prepared from frozen, cooked, and blended beans, the dish is both convenient and easy to enjoy, offering a quick and healthy option for various meals.
Here’s a detailed breakdown of the nutritional profile of succotash (corn and lima beans), perfect for those looking to understand its health benefits:
Nutritional Information per Serving (Approx. 1 cup)
| Nutrient | Amount |
|---|---|
| Energy | 93 kcal |
| Protein | 4.31 g |
| Total Fat | 0.89 g |
| Saturated Fat | 0.17 g |
| Carbohydrates | 19.95 g |
| Dietary Fiber | 4.1 g |
| Sugars | 2.21 g |
| Calcium | 15 mg |
| Iron | 0.89 mg |
| Magnesium | 23 mg |
| Phosphorus | 70 mg |
| Potassium | 265 mg |
| Sodium | 45 mg |
| Zinc | 0.45 mg |
| Copper | 0.06 mcg |
| Manganese | 0.28 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 5.9 mg |
| Thiamine (B1) | 0.074 mg |
| Riboflavin (B2) | 0.068 mg |
| Niacin (B3) | 1.31 mg |
| Vitamin B6 | 0.095 mg |
| Folate (B9) | 33 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 10 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Succotash (corn and lima beans) is a naturally gluten-free and dairy-free dish, making it suitable for individuals with gluten sensitivities or those following dairy-free diets. The ingredients—corn and lima beans—are considered safe for most individuals, but it’s always important to check labels for potential allergens in processed or pre-packaged versions of the dish.
Dietary Preferences
- Vegetarian: Yes, succotash is vegetarian-friendly, offering plant-based protein and fiber.
- Vegan: Yes, this dish is also vegan-friendly, containing no animal products.
- Gluten-Free: Yes, it is naturally gluten-free, making it a suitable choice for those avoiding gluten.
- Low Fat: Yes, with only 0.89 grams of total fat per serving, succotash is a low-fat option for those watching their fat intake.
- High in Fiber: With 4.1 grams of dietary fiber per serving, this dish promotes digestive health and satiety.
Advice
Succotash is a versatile dish that can be served in a variety of ways. It works wonderfully as a side dish to complement grilled meats, roasted vegetables, or as part of a hearty vegetarian meal. To enhance its flavor, consider adding a sprinkle of fresh herbs like parsley or basil, or a touch of your favorite seasoning. If you’re preparing it at home from scratch, you can control the level of salt, making it a heart-healthy option.
Frozen succotash is an excellent option for convenience, as it offers all the nutritional benefits of fresh succotash but with a longer shelf life. When purchasing pre-packaged frozen succotash, be mindful of any added salt or preservatives.
Conclusion
Succotash is not only a flavorful and colorful side dish but also a nutritional powerhouse, offering a balanced mix of protein, fiber, vitamins, and minerals. Whether enjoyed as part of a holiday spread or a weeknight dinner, it is a perfect dish for health-conscious individuals looking for a nutrient-packed option. With its naturally low fat content and versatility in both vegan and gluten-free diets, succotash is a crowd-pleaser for anyone seeking wholesome, hearty, and easy-to-make dishes.
Enjoy the delightful simplicity of succotash, and let it become a staple in your recipe repertoire.
