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Eat Well Jul. 8. 2014
Sides

Summer Corn Succotash

Jul. 8. 2014
Sides
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Summer Corn Succotash, not only incredibly delicious, but kind of fun to say too. This succotash is loaded with fiber, plant-based protein, minerals, B vitamins, antioxidants, phytonutrients, vitamin C, healthy fats, and simply tastes awesome. For the past couple of weeks I’ve been making this almost every Sunday as part of my batch cooking day to use throughout the week as a side dish, to top on salads at lunch time, or even as a quick snack with baked tortilla chips or gluten free crackers– it’s that good I can enjoy it all day long.

This succotash celebrates one of my favorite vegetables of summer, the sweet corn that’s in season, which is the best this time of year here in Nashville. It’s a delicious combination of sweet and savory flavors from spices like cumin, pepper, garlic, red bell peppers, and a pinch of bright sumac. The starchy chickpeas and black beans give this side dish a bit more heartiness and body while the creamy avocado and chives are the perfect toppings to finish.

What’s succotash? Don’t confuse succotash with “sufferin’ succotash” from the cartoon character sylvester the cat; it’s completely different haha. Succotash is a fun word for “broken corn kernels” and is often a side dish made with various spices, seasonings, and mixed with shell beans of some sort. There are many variations of succotash from how it’s prepared, served, and what ingredients are tossed in with the corn. I love using seasonal ingredients in succotash coupled with cooking it on a skillet lined with sweet coconut oil– the combination of flavors is amazing and the presentation is beautiful as well.

 

I’ve made some variation of corn succotash for years now and ever since it’s been a staple in my kitchen throughout the year. The best time to get corn is in the summer when it’s sweet and perfectly ready for harvesting, but I also enjoy using frozen corn kernels to make this throughout the year. It’s especially hearty and nice in the warmer months of the year by adding more starch to it in the form of potatoes or adding it to pasta even! I realize many of you in other parts of the world who stop by to visit me here on Nutrition Stripped are not in the summer season nor in an area where corn is grown fresh all the time, in that case you can easily use frozen corn (try to get an organic/non-GMO variety if possible).

I love serving this succotash with a meal as a side dish, or putting a good amount on top of my Massaged Kale Salad recipe and turning it into a meal by simply adding more beans, hemp seeds, or another protein of your choice. It’s simple to make, delicious, and something you can easily make ahead of time for tomorrows lunch or dinner. I had an amazing group of test tasters at one of my Nutrition Stripped Supper Clubs (stay tuned for more details on these!), and it was a complete HIT!

 

Summer Corn Succotash
Recipe Type: a la carte, side dish
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 8+
A delicious sweet and savory corn succotash made with fresh summer corn and protein rich beans.
Ingredients
  • 3 ears corn (yields about 1 1/2 cups kernels)
  • 1 cup red pepper, diced
  • 1 cup black beans
  • 1 cup chickpeas
  • 1/2 cup red onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons coconut oil
  • 1/2 tablespoon ground cumin
  • pinch of sumac, ground
  • sea salt and black pepper to taste
  • chives, diced for garnish
  • fresh avocado slices, for garnish
Instructions
  1. Start by shucking the corn. I find it helpful to hold one end of the corn and resting the other end on a ramekin that’s placed inside a large bowl. By doing this you catch all the corn kernels that fly off your knife when cutting down, the ramekin just gives it a bit of elevation.
  2. In a medium skillet, heat coconut oil. Add onion and stir until translucent, add garlic and seasonings. Cook for 5 minutes or until the onions start to get caramelized.
  3. Add in the corn and red peppers, cook for another 5 minutes, add in the beans.
  4. Adjust seasonings to taste.
  5. Garnish with fresh chives or avocado before enjoying.

I hope you all love this recipe as much as I have (and all my friends have been!). Share this recipe with your friends and family this summer and it’s sure to be a hit. As always, I love seeing your remakes of my recipes so keep tagging me in your photos on Facebook and Instagram so I can see!

Have a beautiful day,

xx McKel

Nutrition Stripped news // have you all checked out my Summer Produce Guide yet? It’s a short and sweet guide to all things in season this summer, equipped with nutrition information and recipes using that ingredient.

p.s. I have a huge favor! Would you all mind commenting below about what types of resources or additional how-to guides, etc. that you would find helpful to be added to the LIFESTYLE section here on Nutrition Stripped, thanks!

The Recipe

Serves 8+

Print

Ingredients:

  • 3 ears corn (yields about 1 1/2 cups kernels)
  • 1 cup red pepper, diced
  • 1 cup black beans
  • 1 cup chickpeas
  • 1/2 cup red onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons coconut oil
  • 1/2 tablespoon ground cumin
  • pinch of sumac, ground
  • sea salt and black pepper to taste
  • chives, diced for garnish
  • fresh avocado slices, for garnish

Directions:

  1. Start by shucking the corn. I find it helpful to hold one end of the corn and resting the other end on a ramekin that’s placed inside a large bowl. By doing this you catch all the corn kernels that fly off your knife when cutting down, the ramekin just gives it a bit of elevation.
  2. In a medium skillet, heat coconut oil. Add onion and stir until translucent, add garlic and seasonings. Cook for 5 minutes or until the onions start to get caramelized.
  3. Add in the corn and red peppers, cook for another 5 minutes, add in the beans.
  4. Adjust seasonings to taste.
  5. Garnish with fresh chives or avocado before enjoying.

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