Allergies and Intolerances
Succotash is a traditional dish, made from corn and beans — local mainstays of the Native American diet. Its Narragansett Indian name, msickquatash, means "boiled whole kernels of corn." This modified version, served either as a side salad or center plate in a meatless meal, is prepared with edamame and corn which provide all the essential amino acids (building blocks of protein) your body needs.
2 tablespoons balsamic vinegar
2 tablespoons cider vinegar
1 tablespoon brown sugar
½ teaspoon ground cumin
½ teaspoon onion powder
1 clove garlic, minced
1½ cups cooked edamame (shelled fresh or frozen soybeans)
1½ cups cooked fresh corn kernels, or drained canned corn, or frozen
½ cup red bell pepper, chopped
⅓ cup cilantro, chopped
Before you begin: Wash your hands.
- Combine the balsamic and cider vinegars, brown sugar, cumin, onion powder, and garlic in a 1-to-1½-quart saucepan. Heat over medium heat about 3 minutes, or until the sugar dissolves. Remove from heat.
- Place the edamame, corn and red bell pepper in a medium-size bowl. Pour the vinegar mixture over the vegetables. Stir to mix.
- Cover and refrigerate 1 to 4 hours, or until chilled, stirring once.
- Stir in the cilantro just before serving. Serve chilled.
- Substitute frozen or canned baby lima or cannellini beans if edamame is unavailable. To reduce sodium in canned beans, rinse and drain first or purchase no-salt-added canned beans.
Calories: 130; Calories from fat: 30; Total fat: 3g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 10mg; Total carbohydrates: 22g; Dietary fiber: 4g; Sugars: 10g; Protein 7g
Napier, Kristine, MPH, RD, Editor, Academy of Nutrition and Dietetics Cooking Healthy Across America. New York: John Wiley and Sons, 2005
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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