Succotash - Fava Beans, Corn And Tomatoes, A Simple And Delicious Recipe!

Get ready to tantalise your taste buds with the delicious combination of fava beans, corn and tomatoes - Succotash. Trust me, this dish is simple to make and bursting with flavour!

Succotash originated in the 17th century, Native Americans introduced stew to colonial immigrants struggling for food. Due to its ingredients that were unknown in European cuisine at the time, it gradually became a standard meal among the settlers.

It's a classic dish that has been enjoyed for generations. It’s considered a humble peasant food, but don’t let that fool you. The flavours in this dish are anything but ordinary.

In just 20 minutes, you can whip up this delightful recipe. All you need is some extra virgin olive oil, onions, fava beans, corn, tomatoes, salt, and black pepper.

Succotash is the perfect side dish to complement almost any meal! The dish is packed with colourful vegetables and plant-based protein.

We love adding this to any plate because not only is it full of nutrients, but it's also absolutely delicious. Fava beans provide plenty of protein, and one bell pepper has 350% of your daily Vitamin C needs.

Serving Suggestions:

  • Serve with crusty bread or garlic bread, for a light lunchtime snack.
  • Experiment with different variations of vegetables to suit your tastebuds.
  • Add this as a side dish to almost any meal, we love it with fish or lightly grilled chicken.

Ingredients needed:

  • 800 grams frozen fava beans
  • 240 grams cherry tomatoes, halved
  • 2 tablespoons olive oil
  • ½ white onion, minced
  • ½ Kilo fresh corn - cut off the cob (use frozen if pressed for time)
  • 1 red pepper, finely diced
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon ground sage
  • 1 ¼ teaspoon rock salt, plus more to taste
  • Fresh ground black pepper
  • 1 tablespoon salted butter (or olive oil)
  • 2 tablespoons minced fresh parsley, optional

Cooking Instructions:

  • Over medium high heat, heat the olive oil in a large skillet. Cook the onion for 2 minutes, until translucent.
  • Add corn, beans, red pepper, tomatoes, garlic powder, smoked paprika, dried sage, salt, and freshly ground black pepper. All vegetables should be tender and nearly cooked after 5 to 6 minutes of cooking, stirring occasionally.
  • Melt the butter and parsley (if using) in the salted butter, and then stir in the parsley (if using). Taste, and if needed, add additional salt. Serve warm.

Benefits of the Ingredients:

  • Fava beans are a good source of protein, fibre, and iron. They also contain vitamins A, C, and K, as well as folate and magnesium. Eating fava beans may help improve heart health, boost energy levels, and support a healthy digestive system.
  • Cherry tomatoes are a good source of vitamins A, C, and K, as well as lycopene, a powerful antioxidant. They also contain fibre and potassium. Eating cherry tomatoes may help improve heart health, support healthy digestion, and protect against certain types of cancer.
  • White onions are low in calories and high in antioxidants, such as quercetin. They also contain vitamin C, vitamin B6, and fibre. Including white onions in your diet may help boost immunity, reduce inflammation, and support healthy blood sugar levels.
  • Fresh corn is rich in fibre, vitamins, and minerals, such as vitamin C, magnesium, and potassium. It is also a good source of antioxidants, such as lutein and zeaxanthin. Consuming fresh corn may aid in digestion, support eye health, and provide energy.
  • Red peppers are packed with vitamin C, vitamin A, and antioxidants. They also contain capsaicin, which may help reduce inflammation and promote weight loss. Including red peppers in your diet can support a healthy immune system, improve skin health, and boost metabolism.

Top Tips:

If you can't get hold of Fava Beans, substitute for Broad Beans. They are slightly different - Fava beans are dried beans that belong to the legume family Vicia faba. Fava beans are similar to fresh or frozen green broad beans that are more commonly used here in the UK, but they're fully mature dried fruits of smaller seeded varieties.