Seasonal Succotash

There's no better way to use local, seasonal ingredients than in a beautifully crafted salad for a barbecue or dinner. Although summer provides a slew of delicious produce, sweet corn — right off the cob — tops my list of favorites.

First created by Native Americans, succotash — derived from the Narragansett Indian word "msickquatash," meaning "boiled whole ear of corn" — is rich in fiber, plant protein, B-vitamins and other great components for a nutrient-packed meal or side dish.

This naturally gluten-free and vegan dish is perfect at room temperature during a hot summer day. However, don't be fooled, this dish can be created any time of the year using frozen produce and will still have that perfect blend of sweet and savory flavors.


Summer Succotash

Recipe by Ashley Lytwyn, MS, RDN

Ingredients

  • 2 ears sweet corn in husks
  • 1 cup quartered cherry tomatoes
  • 1 cup frozen lima beans
  • 1 cup canned black beans
  • 2 garlic cloves, roughly chopped
  • 1 red onion
  • ⅓ cup olive oil
  • 1 tablespoon minced fresh thyme
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 avocado, sliced

Directions

  1. Pre-heat grill.
  2. Shuck two ears of corn, keeping the husks. Soak the husks in water for 15 minutes while preparing other ingredients.
  3. Boil lima beans as directed on the package. Rinse black beans.
  4. Cut onion in half; then, quarter the remaining halves. Place pieces on skewers for grilling.
  5. Wrap hydrated husks around corn and place on grill. Place onion skewers on grill. Grill corn and onion skewers for 15 minutes, or until corn turns a deeper yellow and onion is tender.
  6. Remove husks from corn and place exposed corn on grill for about 1 minute on each side, making grill marks. Let corn cool and cut kernels off cob.
  7. Roughly chop grilled onion.
  8. In a large bowl, mix corn kernels and grilled onion with lima beans, black beans, garlic, olive oil, thyme, salt and black pepper. Serve with sliced avocado. Serves 4.
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Ashley Lytwyn
Ashley Lytwyn, MS, RDN, is a Southern California-based dietitian, speaker and writer. Read her blog, Nutrition Unveiled, and follow her on Facebook, Twitter and Instagram.