Succotash (Corn and Lima Beans) with Whole Kernel Corn – Nutritional Information
Succotash, a flavorful dish often made with a blend of corn and lima beans, is a classic comfort food that’s both nourishing and satisfying. This variation, featuring whole kernel corn and a rich medley of succotash ingredients, offers a delightful balance of textures and flavors, while also delivering key nutrients your body craves. Below is the detailed nutritional breakdown for this delicious dish.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Energy | 63 kcal |
| Protein | 2.6 g |
| Total Fat | 0.49 g |
| Saturated Fat | 0.092 g |
| Carbohydrates | 13.98 g |
| Dietary Fiber | 2.6 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.53 mg |
| Magnesium | 19 mg |
| Phosphorus | 55 mg |
| Potassium | 163 mg |
| Sodium | 221 mg |
| Zinc | 0.5 mg |
| Copper | 0.109 mcg |
| Manganese | 0.366 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 4.6 mg |
| Thiamin (B1) | 0.029 mg |
| Riboflavin (B2) | 0.058 mg |
| Niacin (B3) | 0.64 mg |
| Vitamin B6 | 0.049 mg |
| Folate | 32 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This version of succotash (corn and lima beans with whole kernel corn) is a naturally gluten-free dish. It contains no common allergens like dairy, nuts, or soy. However, as with any food, always check the specific ingredients used, particularly if using canned or pre-packaged beans or corn, as some products may contain preservatives or trace allergens.
Dietary Preferences
- Vegan-Friendly: Yes, this dish is naturally vegan as it contains no animal-derived ingredients.
- Gluten-Free: This succotash is free from gluten and is safe for those with celiac disease or gluten intolerance.
- Low in Fat: With only 0.49 grams of total fat per serving, this dish is a heart-healthy option that can fit into low-fat diets.
- High in Fiber: The combination of corn and lima beans provides a solid amount of dietary fiber, which aids digestion and promotes a healthy gut.
- Low in Sugar: This dish contains no added sugar, making it suitable for those watching their sugar intake or following a low-sugar diet.
Cooking Tips and Advice
Succotash is a wonderfully versatile dish. While this version uses canned whole kernel corn, fresh or frozen corn can be substituted for an even fresher taste. If you prefer a heartier dish, you can also add other vegetables like bell peppers or tomatoes, or even a plant-based protein source like tofu or tempeh for added texture and nutrition.
To enhance the flavor of your succotash, sauté the vegetables with a splash of olive oil and season with herbs such as thyme, rosemary, or a pinch of cayenne pepper for some heat. A squeeze of fresh lemon juice just before serving can also brighten the dish and bring all the flavors together.
Conclusion
Succotash, made with a combination of corn and lima beans, is not just a tasty dish but a nutritious one too. This hearty recipe offers a good balance of protein, fiber, and essential minerals, while being low in fat and free from gluten and added sugars. Whether you’re enjoying it as a side dish or making it a main course with added protein, this dish is sure to satisfy your hunger while keeping you nourished.
