Corn and Sweet Potato Succotash
Corn and Sweet Potato Succotash is a hearty, colorful side dish rooted in Native American culinary traditions, particularly from the Eastern Woodlands region. It typically features a vibrant mix of sweet corn, diced sweet potatoes, lima beans, and sometimes other vegetables like bell peppers or onions, all simmered together to create a savory, slightly sweet medley.
🍽️ Nutrition at a glance
This dish is primarily high in complex carbohydrates and dietary fiber, thanks to the sweet potatoes, corn, and beans, with a moderate amount of plant-based protein. A standard one-cup serving generally contains around 200-250 calories and provides significant amounts of vitamins A and C, potassium, and antioxidants.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 6 g |
| Sugar | 10 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 15 mg |
| Folate | 60 mcg |
| Magnesium | 45 mg |
| Iron | 1.2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Succotash is a classic example of the 'Three Sisters' agricultural tradition (corn, beans, and squash) practiced by many Indigenous peoples of the Americas, which emphasizes sustainable companion planting. Nutritionally, the combination of corn and beans creates a complete protein, making it a historically important and balanced staple in many Native diets.
