Vegetarian: Casseroles: Succotash

Warm up with this "Three Sisters" recipe, full of corn, beans and squash.

Author: Traditional Native American Recipe, "Cookin' with Three Sisters"
Date: April 21, 2009

Serves: 8 person(s)
Yield: 8 x 1/2 cup servings

Preparation Time: 20 mins
Cooking Time: 10 mins


    1 1/2 cup frozen corn kernels, thawed (or use 3 ears fresh corn kernels)
    1/2 cup chopped onion
    1 cup diced winter squash
    1 cup cored, seeded, chopped, red bell pepper
    1 tsp ground cumin
    1 Tbsp olive oil
    2 cloves garlic, minced
    1/2 cup defatted vegetable broth
    2 Tbsp chopped fresh cilantro
    1/8 tsp hot sauce
    1/8 tsp ground pepper
    2 cup frozen baby lima beans, thawed


    Place a large non-stick skillet over high heat until hot.

    Add corn, onion, winter squash, red pepper and cumin; sauté 5 minutes until vegetables are slightly blackened. (Note: Some varieties of squash may need extra cooking time. Bake, steam or microwave until soft and then add to sautéed vegetable mixture).

    Add olive oil and garlic; sauté an additional minute. Reduce heat to medium-high, add broth and remaining ingredients. Cook 3 to 5 minutes, stirring frequently. Serve when heated through.

Nutritional Information
(Per Serving)

Calories:113 cals
Kilojoules:473 kJ
Fat:0.2 g
Carbohydrates:22.5 g
Protein:4.7 g
Cholesterol:0.0 mg
Sodium:159 mg
Saturated Fat:0.6 g
Fiber:5.0 g
Calcium:31.0 mg
Total Sugars:4.0 g

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