Summer Succotash Salad

Summer Succotash Salad

This summer salad is based on the Southern favorite, succotash, and is a fresh-tasting combination of butter beans, corn, summer squash and tomatoes. Butter beans, the same species as lima beans, are the bean of choice in the South. When they’re in season you may be able to find them fresh—shell them yourself. Or use frozen butter beans, baby lima beans or even edamame.

From EatingWell: July/August 2011
Yield: 10 servings, about 3/4 cup each
Active Time: 40 minutes
Total Time: 1 hour 40 minutes

Ingredients

  1. 2 cups shelled fresh butter beans (1 1/2 pounds unshelled), frozen (thawed) butter beans or baby lima beans
  2. 4 tablespoons canola oil, divided
  3. 2 cups corn kernels, fresh (from about 4 large ears; see Tip) or frozen (thawed)
  4. 1 Vidalia or other sweet onion, finely chopped
  5. 1 small yellow squash, chopped
  6. 1 small zucchini, chopped
  7. 1 clove garlic, minced
  8. 2 medium tomatoes, seeded and chopped
  9. 1/2 stalk celery, very finely chopped
  10. 1/2 cup very thinly sliced fresh basil
  11. 2 tablespoons cider vinegar
  12. 1 teaspoon Dijon mustard
  13. 1 teaspoon salt
  14. Freshly ground pepper to taste

Preparation

  1. Place beans in a medium saucepan and cover with water. Bring to a boil. Reduce to a simmer and cook until tender, about 30 minutes for fresh beans, about 25 minutes for frozen. Drain well. Transfer to a large bowl.
  2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add corn, onion, squash and zucchini and cook, stirring, until crisp-tender, 4 to 5 minutes. Add garlic and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the cooked vegetables to the bowl of beans. Transfer to the refrigerator to cool for at least 1 hour.
  3. When the beans and vegetables are cool, stir in tomatoes, celery and basil.
  4. Whisk vinegar and mustard in a bowl. Add the remaining 3 tablespoons oil in a slow, steady stream, whisking constantly, until the dressing is creamy and well combined. Season with salt and pepper. Drizzle the dressing over the succotash and toss to coat.

Tips & Notes

Nutrition

Nutrition Per Serving: 136 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 17 g carbohydrates; 4 g protein; 3 g fiber; 339 mg sodium; 253 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value)

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 vegetable, 1 fat