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    Succotash nutrition and facts

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    Succotash is a culinary dish which consists of sweet corn with shell beans or lima beans. Moreover, add green or sweet red peppers, tomatoes and okra as other ingredients. Mix the grain with legume which offers all essential amino acids. Being relatively inexpensive, the dish was popular during Great Depression in United States. Sometimes, it was cooked in form of casserole with light pie crust on top in traditional pot pie. In America (South), the combination of vegetables prepared with lima beans and topped with butter or lard known as succotash. It is a side dish of vegetables usually served in a cream sauce. Different versions are found in Kentucky, Massachusetts, Virginia, New England and Pennsylvania Dutch using corn, lima beans and milk or butter. Corn succotash includes lima beans, corn, onions and bell peppers.

    History

    Northern Indian tribes are using beans other than lima beans. Lima beans are inherent to South America and were brought by Europeans to North America. In early 1800s, tomatoes emerged in some parts of Pennsylvania for color and flavor. People disliked succotash due to the plain lima bean. In 20th century, corn version was served in school cafeteria.

    How to make Succotash?

    Ingredients:

    • 4 ears corn
    • 2 tablespoons extra-virgin olive oil
    • 1 clove garlic, minced
    • 1 cup diced Spanish onion
    • 2 cups fresh lima beans
    • 1 ½ tablespoons butter
    • 2 cups diced heirloom tomatoes
    • 1 ½ tablespoons mayonnaise
    • Kosher salt and black pepper (freshly ground)
    • Juice of 1 lime
    • 2 tablespoons fresh basil
    • 2 tablespoons Pecorino-Romano cheese (grated)
    • 1 tablespoon fresh mint
    • 1 teaspoon smoked paprika
    • 1 tablespoon fresh cilantro

    Directions

    1. Heat a grill pan and keep the heat medium-high. Grill the corn lightly charred on all sides (for about 10 minutes). Set it aside to cool down, then cut off the kernels.
    2. In a sauté pan, heat oil over medium heat. Add onion and sweat till translucent for about 5 minutes. Cook for other five minutes by adding the garlic. Add lima beans and tomatoes. Cook till it becomes tender for about 5 minutes.
    3. Add corn to a saute pan. In a small bowl, combine butter and mayonnaise. Add it to the succotash with lime juice.
    4. Season with pepper and salt. Put it to a serving bowl.
    5. Sprinkle basil, mint, cilantro, Pecorino-Romano and smoked paprika.

    References:

    https://en.wikipedia.org/wiki/Succotash

    https://www.foodnetwork.com/recipes/geoffrey-zakarian/summer-succotash-3800608

    https://www.cooksinfo.com/succotash

    https://dinnerthendessert.com/corn-succotash/

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    Succotash Quick Facts
    Name: Succotash
    Origin United States and Canada
    Calories 221 Kcal./cup
    Major nutrients Manganese (64.17%)
    Copper (38.22%)
    Iron (36.50%)
    Carbohydrate (36.01%)
    Isoleucine (32.83%)
    Name Succotash
    Course Main course
    Place of origin United States and Canada
    Serving temperature Hot
    Main ingredients Sweet corn, lima beans, butter, salt
    Major Nutritions Manganese, Mn 1.476 mg (64.17%)
    Copper, Cu 0.344 mg (38.22%)
    Iron, Fe 2.92 mg (36.50%)
    Carbohydrate 46.81 g (36.01%)
    Isoleucine 0.549 g (32.83%)
    Phosphorus, P 225 mg (32.14%)
    Valine 0.591 g (27.98%)
    Vitamin B1 (Thiamin) 0.323 mg (26.92%)
    Histidine 0.309 g (25.08%)
    Tryptophan 0.109 g (24.77%)
    Calories in 1 cup (192 g) 221 Kcal
    Nutritional value of Succotash, (corn and limas), cooked, boiled, drained, without salt
    Serving Size:1 cup, 192 g

    Calories 221 Kcal. Calories from Fat 13.86 Kcal.

     

    Proximity Amount % DV
    Water 131.27 g N/D
    Energy 221 Kcal N/D
    Energy 924 kJ N/D
    Protein 9.73 g 19.46%
    Total Fat (lipid) 1.54 g 4.40%
    Ash 2.67 g N/D
    Carbohydrate 46.81 g 36.01%
    Total dietary Fiber 8.6 g 22.63%

     
    Minerals Amount % DV
    Calcium, Ca 33 mg 3.30%
    Iron, Fe 2.92 mg 36.50%
    Magnesium, Mg 102 mg 24.29%
    Phosphorus, P 225 mg 32.14%
    Potassium, K 787 mg 16.74%
    Sodium, Na 33 mg 2.20%
    Zinc, Zn 1.21 mg 11.00%
    Copper, Cu 0.344 mg 38.22%
    Manganese, Mn 1.476 mg 64.17%
    Selenium, Se 1.2 µg 2.18%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.323 mg 26.92%
    Vitamin B2 (Riboflavin) 0.184 mg 14.15%
    Vitamin B3 (Niacin) 2.548 mg 15.93%
    Vitamin B5 (Pantothenic acid) 1.089 mg 21.78%
    Vitamin B6 (Pyridoxine) 0.223 mg 17.15%
    Vitamin B9 (Folate) 63 µg 15.75%
    Folate, food 63 µg N/D
    Folate, DEF 63 µg N/D
    Vitamin C (Ascorbic acid) 15.7 mg 17.44%
    Fat soluble Vitamins
    Vitamin A, RAE 29 µg 4.14%
    Vitamin A, IU 564 IU N/D

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.284 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.002 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.257 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.025 g N/D
    Fatty acids, total monounsaturated 0.298 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.298 g N/D
    Fatty acids, total polyunsaturated 0.732 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.616 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.115 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.109 g 24.77%
    Threonine 0.405 g 23.01%
    Isoleucine 0.549 g 32.83%
    Leucine 0.856 g 23.16%
    Lysine 0.57 g 17.05%
    Methionine 0.131 g N/D
    Cystine 0.106 g N/D
    Phenylalanine 0.47 g N/D
    Tyrosine 0.332 g N/D
    Valine 0.591 g 27.98%
    Arginine 0.568 g N/D
    Histidine 0.309 g 25.08%
    Alanine 0.536 g N/D
    Aspartic acid 0.947 g N/D
    Glutamic acid 1.467 g N/D
    Glycine 0.388 g N/D
    Proline 0.38 g N/D
    Serine 0.561 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.