Low Cal and Healthy Vegetarian Succotash Salad Recipe
This seasonal favorite, Succotash Salad, is loaded with veggie goodness and perfect for vegans, vegetarians, as well as those on low-cal, low carb, or paleo diets.
We all know that summer is a great time to celebrate all the beautiful vegetables that gardens have to offer, but you don’t have to wait until then to enjoy the delights of this healthy veggie dish that has been made for well over 250 years: Succotash Salad.
Succotash shouldn’t take you by surprise. In fact, it’s been one of the mainstay recipes here in America for well over 400 years.
Traditionally, Succotash is served at Thanksgiving at most tables in New England. But over time it has made its way across the U.S. collecting ingredient variations as it goes.
Sources say that this New World dish’s name originated from the Algonquin Narragansett word for “sohquttahhash,” which means “broken corn kernels.” Succotash, back then, was made using produce that the Indians found or grew as part of their diet. And, it was shared with colonists who later passed this recipe onto their kin.
Even in the mid 20th Century, Succotash was commonly used as a main dish during the Great Depression. Since most ingredients were readily available and low-cost, families could eat cheaply and still eat nutritionally sound despite the lean years.
So, you can see why it’s no wonder that Succotash Salad Recipe has endured for generations. And, it’s definitely one recipe to add to your arsenal of salad recipes, too!
The classic succotash salad recipe starts with corn, shell beans (like lima beans), tomatoes, beans and sweet peppers. And, depending upon where in the U.S. this salad is made, you’ll find additional ingredients like jalapeños, edamame, black eyed peas, carrots, and more.
RELATED: Wax Beans with Mint Dressing
For my version of this recipe, I choose baby butter beans instead of lima beans. I also added a bit of crunch by adding carrots and red onions, although you can certainly use sweet onions or scallions, if you’d like.
To finish the salad drizzle with a light vinaigrette made of olive oil and vinegar, but this salad would also be amazing with one of my favorite salad dressings: Easy Honey-Lime Dressing.
Got a potluck? Don’t leave this beautiful salad behind when you need to bring a side dish.
This vegetarian Summer Succotash Salad recipe travels well for all outdoor gatherings, holiday celebrations, like Thanksgiving or Christmas. You can even serve it as a meatless weeknight entree.
Regardless, it’s best if you keep this salad chilled, though. And, of course, Enjoy!
Succotash Salad Recipe
- 2 cups green beans fresh, cut and cooked or canned, drained
- 16 oz baby butter beans (Bush’s) canned, drained, rinsed
- 2 cups corn fresh, kerneled, cooked or canned, drained
- 2 cup cherry tomatoes halved
- 1 cup red pepper chopped
- 1 cup carrots julienne
- 1 cup sweet or red onion minced
- 3 tbsp olive oil extra virgin
- 1/4 cup white distilled vinegar
- Salt and Pepper to taste
- If using fresh vegetables, see ingredient list above, bring a medium pot of water to a boil. Add the vegetables and cook until fork tender. Drain and rinse the vegetables under cool water, then place in a large salad bowl.
- If using any canned vegetables, drain and place in salad bowl.
- Next, add to the salad bowl, the minced onions and halved cherry tomatoes.
- In another medium size bowl, mix the vinegar and olive oil together Whisk well.
- Add the vinaigrette to the salad and toss well to coat.
- Salt and pepper, to taste.
- Serve chilled. Enjoy!