Healthy recipe: Summer succotash salad

Ertrag: 10 servings, about 3/4 cup each

Portionen: 10

Aktive Zeit: 40 minutes

Gesamtzeit: 1 hour 40 minutes

To Make Ahead: Prepare through Step 2, cover and refrigerate for up to 1 day. Finish with Steps 3 & 4 just before serving.

Rezeptbeschreibung:

This summer salad is based on the Southern favorite, succotash, and is a fresh-tasting combination of butter beans, corn, summer squash and tomatoes. Butter beans, the same species as lima beans, are the bean of choice in the South. When they’re in season you may be able to find them fresh—shell them yourself. Or use frozen butter beans, baby lima beans or even edamame.

Rezeptzutaten:

1. 2 cups shelled fresh butter beans (1 1/2 pounds unshelled), frozen (thawed) butter beans or baby lima beans

2. 4 tablespoons canola oil, divided

3. 2 cups corn kernels, fresh (from about 4 large ears; see Tip) or frozen (thawed)

4. 1 Vidalia or other sweet onion, finely chopped

5. 1 small yellow squash, chopped

6. 1 small zucchini, chopped

7. 1 clove garlic, minced

8. 2 medium tomatoes, seeded and chopped

9. 1/2 stalk celery, very finely chopped

10. 1/2 cup very thinly sliced fresh basil

11. 2 tablespoons cider vinegar

12. 1 teaspoon Dijon mustard

13. 1 teaspoon salt

14. Freshly ground pepper to taste

Rezeptschritte:

1. Place beans in a medium saucepan and cover with water. Bring to a boil. Reduce to a simmer and cook until tender, about 30 minutes for fresh beans, about 25 minutes for frozen. Drain well. Transfer to a large bowl.

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add corn, onion, squash and zucchini and cook, stirring, until crisp-tender, 4 to 5 minutes. Add garlic and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the cooked vegetables to the bowl of beans. Transfer to the refrigerator to cool for at least 1 hour.

3. When the beans and vegetables are cool, stir in tomatoes, celery and basil.

4. Whisk vinegar and mustard in a bowl. Add the remaining 3 tablespoons oil in a slow, steady stream, whisking constantly, until the dressing is creamy and well combined. Season with salt and pepper. Drizzle the dressing over the succotash and toss to coat.

Rezepttipps und Hinweise:

To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.

Nährwerte im Rezept:

Pro Portion: 136 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 4 g protein; 3 g fiber; 339 mg sodium; 253 mg potassium

Ernährungsbonus: Vitamin C (25% daily value)

1 Kohlenhydratportionen

Börsen: 1 starch, 1/2 vegetable, 1 fat