Summer Succotash

Updated: Apr 14, 2023

A medley of summer vegetables, corn and beans

GF, DF, Low FODMAP

Succotash is a vegetable dish consisting primarily of sweet corn and beans with vegetables.

Traditionally succotash is made with lima beans, or other shelling beans, which are all high FODMAPs even in a small serving, and are commonly known to cause gas, indigestion, and discomfort.

This recipe uses green beans in place of shelling beans to reduce the risk of irritation in the gut. Green beans are a low FODMAP food up to 15 beans or 2.65 oz per serving.

Corn is also a considered a high FODMAP food when more than 1/2 a cob or 1.34 oz of kernels is eaten.

Both corn and green beans are high in sorbitol, so those who are sensitive to sorbitol, one of the FODMAP groups, should only consume a small portion of succotash.

Summer Succotash Recipe:

Yield: 3-4 servings

Ingredients:

1 cups Zucchini, small diced (224g/8oz)

2 cups Sweet Corn, fresh

1/2 cup Red Bell Pepper, small diced (151g/5oz)

1/2 cup Green Bean, thin sliced (106g/4oz)

1/2 cup Yellow Bell Pepper, small diced (151g/5oz)

1/4 cup Yellow Onion, small diced (sub the green tops of green onions to make low FODMAP)

1 clove Garlic, minced (sub garlic infused oil to make low FODMAP)

1/2 cup Cherry Tomato (optional)

1 TBSP Basil, chopped

1 TBSP Cilantro, chopped

1 lime, juiced

1 tsp Aleppo Chili Flake (optional)

Salt / Pepper

Avocado oil

Directions:

Heat a large cast iron skillet over medium-high heat, add about 1/4 cup of avocado oil to the pan and swirl it around. Add the corn and green beans to the pan and allow to blister for 4 to 5 minutes, stirring occasionally.

Make a circle in the middle of the pan and add the onions, garlic and peppers. Season with salt and cook in the middle for about 2 minutes, mixing occasionally with the spatula. Then mix all ingredients together.

Make another new circle in the middle of the pan and add the cherry tomatoes. Season the tomatoes with a pinch of salt, and allow them to blister for about 4 to 5 minutes. Stirring the outside ingredients if needed to prevent burning. It is okay if the vegetables get a blistered charred look, but they should not turn brown and crispy. When the tomatoes start to burst, mix them into the rest of the ingredients in the pan and allow ingredients to stew together for 2 to 3 minutes.

Add chopped basil and cilantro and a freshly squeezed lime juice to the pan, mix and taste. Adjust salt levels if needed, then add freshly cracked pepper and aleppo to the top and serve.