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.
Soybean Succotash (Edamame)
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.
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.
If you are allergic to soy, this is not a dish for you. Swap the soybeans for limas or fava beans.
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.
Go Organic with Edamame
Go organic when buying soybeans and corn. Conventionally grown are probably GMO (genetically modified). Not a healthy choice. And red bell peppers are on the Dirty Dozen list for produce with high levels of pesticides. For soybeans, buy only shelled, fresh or frozen organic. The frozen are handy to stock in your freezer. The same is true of corn.
Prep Your Succotash
Drop frozen soybeans into boiling water for about 4 minutes. Corn can be cooked fresh on the cob for 3 minutes in boiling water, or use frozen, thawed and cooked kernels.
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.
How to Chop Bell Peppers Step-by-Step
Quinoa Succotash!
I've been enjoying edamame succotash for lunch mixed with cooked quinoa. It's great! I discovered this after we finished shooting the photos so unfortunately we don't have a picture.
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.
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.
Carlin says
Looks great! Thanks, I also do not like Lima beans.
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...!