Cowpea and Corn Succotash
Cowpea and Corn Succotash is a vibrant, rustic dish that combines sweet corn with tender cowpeas (a type of black-eyed pea), often cooked with onions, peppers, and a touch of seasoning. This hearty, plant-based side dish has its roots in Native American cuisine, particularly from the Northeast, and became a staple in Southern American cooking. It's a simple, flavorful celebration of summer harvests.
🍽️ Nutrition at a glance
This dish is a good source of complex carbohydrates and dietary fiber, with a modest amount of plant-based protein from the legumes. It's typically low in fat and provides key nutrients like folate, vitamin C, and potassium, with a rough ballpark of 150-200 calories per standard serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 6 g |
| Carbs | 34 g |
| Fat | 3 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 300 mg |
| Potassium | 450 mg |
| Magnesium | 80 mg |
| Iron | 2.5 mg |
| Folate | 120 µg |
| Vitamin C | 15 mg |
| Vitamin A | 300 µg RAE |
| Calcium | 50 mg |
| Phosphorus | 120 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Succotash is a classic example of the 'Three Sisters' planting method (corn, beans, and squash) used by many Indigenous peoples, where the corn provides a natural trellis for the beans. Nutritionally, combining corn and legumes creates a more complete protein profile, making it a historically smart and sustainable meal combination.
