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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 235.0
  • Total Fat: 4.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 529.4 mg
  • Total Carbs: 42.6 g
  • Dietary Fiber: 14.2 g
  • Protein: 10.8 g

View full nutritional breakdown of Succotash from The Victory Garden calories by ingredient
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Succotash from The Victory Garden



Introduction

by Chef Michel Nischan

A healthy "Three Sisters" succotash featuring beans, corn, and pumpkin

This segment appears in show #3201.

Recipe courtesy of Michel Nischan
© 2007 Michel Nischan

I changed the oil from 2 Tbs to 1, left out the butter, used a baby butternut squash from our garden. The squash cooked too quickly, and the green snap beans needed to cook longer than the original recipe, as did the dried, soaked, and partially cooked beans (I substituted), so I added all ingredients at the beginning, and added more stock to cover. Turned out fantastic! Served with baked potato (1/2 per serving). You could serve it with any other complex carbohydrate, such as brown rice.
by Chef Michel Nischan

A healthy "Three Sisters" succotash featuring beans, corn, and pumpkin

This segment appears in show #3201.

Recipe courtesy of Michel Nischan
© 2007 Michel Nischan

I changed the oil from 2 Tbs to 1, left out the butter, used a baby butternut squash from our garden. The squash cooked too quickly, and the green snap beans needed to cook longer than the original recipe, as did the dried, soaked, and partially cooked beans (I substituted), so I added all ingredients at the beginning, and added more stock to cover. Turned out fantastic! Served with baked potato (1/2 per serving). You could serve it with any other complex carbohydrate, such as brown rice.

Number of Servings: 4

Ingredients

    * 1 large onion, diced
    * 1 tablespoons olive oil
    * 2 cups raw pumpkin, cubed (reserve pumpkin shell for serving)
    * 2 cups Italian black coco beans (or any other fresh shell bean)
    * 4 cups trimmed snap beans, any color
    * 1 cup fresh Native American grinding corn (regular corn can be substituted)
    * 2 cups vegetable stock

    * Sea salt and freshly ground pepper to taste


Directions

1. Sauté onion in olive oil until translucent. Add black coco beans, native corn, green beans, and raw pumpkin.
2. Cover with vegetable stock and simmer until all ingredients are tender and the stock has reduced, about 35 to 40 minutes.
3. Serve in hollowed-out pumpkin shell.

Chef Michel Nischan notes: If freshly picked shell beans are not available, pre-cook dried beans until just tender and add to the succotash the same time as the snap beans. If native corn is not available, use fresh sweet corn and add the same time as the snap beans.


Number of Servings: 4







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