Soybean succotash is an easy and healthy recipe that works as we transition from summer into fall. Sweet corn, red bell peppers and my swap of organic whole shelled organic soybeans instead of lima beans. Serve it with roast chicken, seafood or anything off the grill.
Popular during the Great Depression for it’s relatively inexpensive ingredients, succotash is traditionally made with corn, sweet peppers and lima beans. While I love corn and red bell peppers, I’ve never grown to like limas. OK, that was polite. I can't stand them, hence my swap for edamame. If you can't stand lima beans, try this version.
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Recipe Ingredients
To make summer soybean succotash, here are the ingredients:
- Corn: Use fresh corn on the cob or organic frozen corn kernels.
- Whole soybeans (edamame): Frozen whole shelled soybeans is fine.
- Bell pepper: I like the red to add color, but the orange are fine too.
- Leek: Adds a lovely, milk, onion flavor. Use the white or pale green parts only.
- Olive oil: Olive oil is a healthy, tasty fat. If you have vegetable oil, toss it. It's terrible for you.
- Garlic: Makes the light dressing super tasty and it's good for you.
- Thyme: Use fresh thyme leaves, and if you grow your own herbs, lemon thyme is nice here too.
Chef's Tip: Go organic. Conventionally grown soybeans and corn are probably GMO (genetically modified) and best avoided. Organic cannot be GMO. Red bell peppers are on the Dirty Dozen list for produce with high levels of pesticides, another place I buy only organic. For soybeans, the frozen bags are handy to stock in your freezer but you can sometimes find the fresh in produce department. The same is true of corn.
Recipe Instructions
If using frozen soybeans, drop them into a large pot of boiling water for about 4 minutes (see the timing on the package).
If using fresh soybeans in the pod, drop the pods into boiling salted water and cook for approximately 4 minutes, then cool and shell, popping the beans out of the pods with your fingers.
For fresh corn on the cob, drop the cobs into boiling salted water and cook for 3 minutes. When done, place cobs in ice water to stop the cooking process, then slice the kernels off the cobs. This is most easily done if you cut the cobs in half cross-wise, then stand the cobs on end and slice off with a sharp chef's knife.
Chop and saute a bell pepper (for help, see photos below) along with sliced leek, garlic and herbs. In quick time, you have a delicious side dish to serve with chicken, fish, burgers or about any main dish. Leftovers are good for lunch too.
How to Chop Bell Peppers Step-by-Step
- Slice off the top of the pepper and a little off the bottom end.
- Slice down the side and open up the pepper flat.
- With your knife held level to the cutting board, slice out the inner ribs.
- Chop the pepper into strips, then the strips into cubes.
Soybean Nutrition Controversy
Nutritionally speaking, soybeans are high in protein, folate, vitamin K, calcium, magnesium, iron and fiber, plus important minerals. Additionally, their protein is complete protein, containing all of the essential amino acids our bodies can only get through diet.
While soybeans can make a healthy contribution to many diets, this legume is not for everyone. Soybeans are on the “most controversial” dietary lists for a variety of reasons but there is much to consider. Read this article for more info.
Dietary Notes
If you are allergic to soy, this is not a dish for you. Swap the soybeans for limas or fava beans. If you have histamine intolerance, this might not be the best for you unless you are well managed.
Healthy Versus Unhealthy Forms of Soy
This edamame succotash recipe uses whole soybeans. As with most foods, the whole form is healthy. It's the processed forms of soy that are a big problem, health-wise. Processed forms like soy protein isolate (SPI) and TVP, textured vegetable protein should be avoided.
So should mass market soy “vegetable” oil that is GMO and processed with high heat or chemicals. These are unhealthy forms of soy.
Variation: Quinoa Succotash
I've been enjoying edamame succotash for lunch mixed with cooked quinoa. It's great! It's terrific for a high protein, light, healthy vegan lunch. It's good warm or cold.
Mixed with the quinoa, it also makes for a heartier side dish to serve more people. If you enjoy bacon, crisp bacon crumbles are a nice add.
For another quinoa salad recipe, try my lentil quinoa salad with lemon vinaigrette, or this quinoa tabbouleh salad recipe with lots of fresh parsley.
Recipe FAQ's
The term is from a native American tribe in coastal New England and means broken corn kernels. It's traditionally a mix of shell beans, such as lime beans, and corn.
In summer when the vegetables and beans are at their best. It's also a nice transition dish from summer into fall. Frozen soybeans and corn make it enjoyable year round.
More Easy Summer Side Dish Recipes
For more easy summer side dishes, try these recipes.
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📖 Recipe
Soybean Succotash (Edamame)
Ingredients
- 1 ¼ cups organic corn kernels 2 large ears fresh, or use frozen kernels
- 12 ounces frozen whole shelled soybeans aka edamame
- 1 large red bell pepper
- 1 cup sliced leek
- 1 ½ tablespoons olive oil
- 2 large garlic cloves finely chopped
- 1 tablespoon fresh thyme leaves
- Salt and pepper to taste
Instructions
Cook the Corn (or thaw if frozen)
- For fresh corn: bring a large pot of water to a boil. Add 2 teaspoons salt. Strip cobs of husk and silk. Drop cobs into pot and cook for 3 minutes. Remove corn cobs with tongs and drain. When cool, cut kernels from cob and place in a medium bowl. For frozen corn kernels: cook according to package directions, drain, and place in a medium bowl.
Next Drop in Edamame
- In same pot with water still boiling (or bring a pot of water to a boil), drop in frozen edamame. Cook for 4 minutes and drain. Add to bowl with corn.
Chop Peppers
- Cut top and bottom off of bell pepper, slice out the seeds and ribs, then chop into small squares (medium dice). See photo in post for help.
Trim and Cook Leeks, Finish Succotash
- Trim dark green top and root end from leek. Slice in half lengthwise. Run under cold water to remove any sand or dirt. Lay leek flat on cutting board and chop into thin half moons. Heat oil a medium saute or fry pan over medium-low heat. Saute leek until softened, then add garlic and thyme. Cook 1 minute, then add corn, edamame and bell pepper. Season with a little salt and pepper and heat through.
Nancy says
What a beautiful simple dish. I too have an aversion to lima beans, so this alternative is fantastic.
Sally Cameron says
Me too, Nancy, which is why I created this dish! Nice for summer when corn is fresh.
Sally Cameron says
Me too Nancy. Never got into limas...!
Carlin says
Looks great! Thanks, I also do not like Lima beans.