Three Sisters Succotash

Three Sisters Succotash

2 Reviews
From: EatingWell Magazine, July/August 2013

In this easy succotash recipe, corn, squash and beans—known as the three sisters—are as delicious married in the pot as they are harmonious in the garden. Succotash, from the Native American word msiquatash, referred to a winter stew made from corn and beans, but now also describes various vegetable blends, such as this delightful summer garden mix. If you find lovely patty pan squashes, you could use those instead of regular zucchini or summer squash.

Ingredients 6 servings

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  • 12 ounces green beans, trimmed, cut into 3/4-inch pieces (about 3 cups)
  • 3/4 teaspoon salt, divided
  • 2 large ears fresh corn, husked
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon butter
  • 2 small summer squash or zucchini, cut into 1/2-inch pieces
  • 1/4 teaspoon freshly ground pepper
  • 2 scallions, finely chopped

Preparation

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  1. Place beans in a large saucepan; add water to cover. Add 1/2 teaspoon salt. Bring to a boil. Cover, reduce heat to maintain a simmer and cook until the beans are tender, 20 to 30 minutes.
  2. Meanwhile, cut corn kernels from the cobs: Hold an ear by its stem end in a deep bowl. Use a small sharp knife to cut off the kernels, letting them fall into the bowl. Then scrape down the cob with a small spoon, scraping the "milk" and remaining corn pulp into the bowl. (Discard the cobs.)
  3. When the beans are done, drain, reserving the cooking liquid.
  4. Heat oil and butter in a large, heavy skillet over medium heat. Add the corn and "milk." Stir to coat well, then add squash (or zucchini), the beans and 2 tablespoons of the bean- cooking liquid. Cook, stirring occasionally, until the corn and squash are tender, 8 to 12 minutes. Add more bean-cooking liquid if necessary to keep the mixture from sticking to the pan. Season with the remaining 1/4 teaspoon salt and pepper. Sprinkle with scallions and serve immediately.

Nutrition information

  • Serving size: about 2/3 cup
  • Per serving: 126 calories; 7 g fat(2 g sat); 3 g fiber; 15 g carbohydrates; 3 g protein; 53 mcg folate; 5 mg cholesterol; 6 g sugars; 0 g added sugars; 669 IU vitamin A; 18 mg vitamin C; 33 mg calcium; 1 mg iron; 303 mg sodium; 367 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch, 1 vegetable, 1 1/2 fat

Reviews 2

September 04, 2015
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By: EatingWell User
Wrong kind of beans This recipe is a little bit bland; I'd tend to put in some kind of pepper (also originally an Amerindian food). But more important, it should be using a high-protein more mature bean, not just green beans. Pros: Good nutritious recipe using the Three Sisters. Cons: This recipe should use a mature bean that is high in protein.
July 08, 2013
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By: EatingWell User
So Good I went to the farm market on Saturday morning and bought corn that had been picked at 4 a.m., zucchini, and beans. I cooked this recipe that afternoon, using all of the minimum times. I froze the recipe and served it on Monday night. It was delicious! My dad likes to put a lot of butter in his succotash, but this tasted really rich without adding any. I will make this again to serve to my two sisters when they come to visit. I will also share this recipe with the folks I bought the vegetables from! Pros: Heart Healthy Delicious