Heart-Healthy and Delicious Succotash

Succotash is a classic and colorful American recipe originating in various Native American tribes in New England. With a mixture of yellow corn, lima beans, and mixed vegetables, it’s a source of complete plant-based protein. Serve it as a hearty side or light main course.

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This recipe is a heart-healthy version of classic succotash. It uses olive oil instead of butter, and it’s plant-based. There’s no bacon, but it’s flavorful and satisfying with sweet corn and bell pepper, savory broth, and bright onions, garlic, and tomatoes. It’s full of antioxidants and fiber.

Variations and Serving Suggestions

• Any legume or mixture of legumes can substitute for lima beans. Try black beans, garbanzo beans, kidney beans, or black-eyed peas, for example.
• For extra antioxidants and iron, add 2 cups of spinach after cooking the zucchini. Cook for 1-2 minutes more before adding the tomatoes, or until the spinach is wilted.
• For variety, use 1-2 cups of sliced okra, thawed from frozen, instead of zucchini.
• For a balanced, high-protein meal, serve succotash with cooked skinless chicken, fish, or shrimp. A meatless option is to serve succotash with 1-2 ounces of low-fat feta or other cheese melted on top.
• For a make-ahead lunch, add 1-2 cups of cooked shredded chicken, cooked lean ground turkey, canned tuna, or prepared tofu to the succotash. Refrigerate overnight and pack in an airtight container for lunch.

Recipe for Heart-Healthy Succotash Makes 6 servingsIngredients:

• 2 tablespoons of olive oil
• 1 onion, chopped
• 1-3 cloves of garlic, minced
• 2 cups of cooked, frozen and thawed, or canned and drained lima beans
• ½ cup of low-sodium vegetable broth
• 1-2 small zucchini, chopped
• 1 red bell pepper, seeded and chopped
• 3 cups of frozen and thawed corn kernels, or kernels from 3 cobs
• 1 teaspoon of fresh thyme or ½ teaspoon of dried thyme
• (Optional) 2-4 tablespoons of fresh basil or 2 teaspoons of dried basil
• (Optional) 1 teaspoon of fresh sage or ½ teaspoon of dried sage
• Salt and pepper to taste
• 1 cup of cherry tomatoes, halved
• 2 tablespoons of lemon juice
• (Optional) ½ cup of sliced green onion

Instructions: 

1. Heat the olive oil in a large skillet or pot. Add the onion and red bell pepper, and saute for 3-4 minutes or until softened. Add the garlic and cook for another 1-2 minutes, or until fragrant.
2. Add the broth and bring to a boil. Add the zucchini and corn and simmer for 5-6 minutes or until the zucchini is softened. Stir in the lima beans and heat through. 
3. Add the tomatoes, herbs, and salt and pepper, and cook for 3-4 minutes or until the tomatoes are soft. Stir in the lemon juice and remove from heat.
4. Serve warm or at room temperature with green onion if desired.

Nutrition information per serving: 110 calories; 3 grams of fat; 0.5 gram of saturated fat; 100 mg of sodium; 18 grams of carbohydrates; 5 grams of sugar; 4 grams of fiber; 4 grams of protein