Spring Succotash

Gluten Free
Dairy Free
Health score
21%
Spring Succotash
45 min.
4
362kcal

Suggestions


Spring is the perfect time to embrace fresh, vibrant flavors, and our Spring Succotash is a delightful way to celebrate the season! This gluten-free and dairy-free side dish is not only easy to prepare but also packed with nutritious ingredients that will tantalize your taste buds. With a colorful medley of fava beans, corn, and tender carrots, this dish brings a burst of freshness to your table.

Imagine the aroma of sautéed ham mingling with the sweetness of corn and the earthiness of fava beans, all enhanced by a splash of zesty lemon juice. The addition of fresh mint or parsley adds a refreshing touch, making this dish a perfect accompaniment to any meal. Whether you're hosting a spring gathering or simply looking to elevate your weeknight dinner, this succotash is sure to impress your family and friends.

Ready in just 45 minutes, this recipe serves four and is a fantastic way to incorporate seasonal produce into your diet. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this dish guilt-free. So, roll up your sleeves and get ready to create a delicious and wholesome Spring Succotash that will leave everyone asking for seconds!

Ingredients

  • tablespoons olive oil extra virgin 
  • cups shucked and fava beans fresh shelled (can substitute lima beans or peas)
  • cups regular corn fresh ()
  • cups ham gluten-free diced for if cooking (check ham ingredients )
  •  carrots diced
  •  spring onion chopped
  • tablespoons mint leaves chopped
  •  juice of lemon 
  • servings salt to taste

Equipment

  • frying pan
  • pot

Directions

  1. Sauté carrots and ham:
  2. Heat the olive oil over medium-high heat in a large sauté pan – large enough to hold all of the vegetables and the ham.
  3. Add the ham and the carrots and sauté, stirring from time to time, until the ham begins to brown, about 5 minutes.
  4. Add the corn and spring onions and toss to combine. Sauté for another 2 minutes.
  5. Add the fava beans, which already have been blanched, and cook for one more minute. Turn off the heat and add the lemon juice, and taste for salt. You might not need any because the ham is salty. Cover the pot and let it sit for 2 minutes, to steam.
  6. To serve, toss in the mint and serve hot or at room temperature.

Nutrition Facts

Calories362kcal
Protein20.41%
Fat41.15%
Carbs38.44%

Properties

Glycemic Index
42.21
Glycemic Load
8.1
Inflammation Score
-10
Nutrition Score
19.199565182561%

Flavonoids

Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
0.41mg
Apigenin
4.32mg
Luteolin
0.07mg
Kaempferol
0.18mg
Myricetin
0.31mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:362.42kcal
18.12%
Fat:17.53g
26.96%
Saturated Fat:2.25g
14.06%
Carbohydrates:36.83g
12.28%
Net Carbohydrates:29.63g
10.77%
Sugar:9.46g
10.51%
Cholesterol:30.53mg
10.18%
Sodium:975.65mg
42.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.56g
39.13%
Vitamin A:5473.75IU
109.48%
Vitamin K:60.36µg
57.48%
Folate:137.52µg
34.38%
Fiber:7.21g
28.82%
Vitamin C:22.38mg
27.13%
Manganese:0.54mg
26.83%
Phosphorus:187.23mg
18.72%
Magnesium:71.04mg
17.76%
Potassium:579.87mg
16.57%
Vitamin E:2.38mg
15.85%
Vitamin B1:0.23mg
15.14%
Copper:0.29mg
14.3%
Iron:2.43mg
13.48%
Vitamin B3:2.27mg
11.36%
Vitamin B6:0.19mg
9.5%
Zinc:1.33mg
8.84%
Vitamin B2:0.14mg
8.5%
Vitamin B5:0.79mg
7.88%
Calcium:51.26mg
5.13%
Selenium:2.74µg
3.92%