Want a delicious dish that sounds fancy, but is actually super easy to make? This edamame succotash with heirloom tomatoes has you covered from summer into fall! Rich in plant protein and antioxidants, this vegan succotash can act as a side dish or the highlight of your meal. depending on your preferences, needs, and fitness goals, too.
What is succotash?
Succotash is a Native American dish that traditionally used beans and corn along with herbs. Many more modern. succotash dishes incorporate tomatoes, likely since they tend to be in season the same time as corn. Still, there are many varieties of succotash dishes now, using many different beans from lima beans to green beans, and flavoring agents from pork to parmesan to herbs. Seeing as I encourage a plant-based eating pattern, this edamame succotash recipe doesn’t include animal products, though you could add some parmesan and still benefit from all of the plant-based goodness.
Lima beans seem to be used most often when searching Pinterest and google, but I opted for edamame due to its delivery of high quality protein. I do recommend variety in one’s diet, but many athletes and active individuals are falling short on intake of high quality protein each time they eat when following plant-based eating patterns, and especially when transitioning to them. This can lead to suboptimal recovery and therefore, performance. When transitioning to a more plant-centric diet and reducing animal protein intake, choosing soy protein can make it easy to have an optimal protein dose and quality without relying heavily on the modern packaged meat alternatives.
While there are a handful of plant proteins considered “complete” or “high quality” based on their scores of digestibility and usability (PDCAAS discussed here), only soy protein contains protein quantities that may provide adequate protein as a sole protein source at meals for a highly active individual. Building proteins is possible, but this skill may take some time for those new to plant-based eating, or just new to the concept.
And, if you’ve stumbled upon this recipe but don’t have a high level of physical activity, just enjoy this yummy and nutrient dense legume in your edamame succotash with heirloom tomatoes!
What to Eat with Edamame Succotash
Depending on your definition of plant based, you may have more or less options for pairing. If you’re an athlete, you might also want to consider adding both protein and additional carbs to this dish. Choose one of the proteins below and add your favorite bread or roll to the side! You can even stuff a whole grain pita with the succotash mixture as leftovers for a quick lunch.
Added protein options
- BBQ Tempeh sandwich with vegan succotash side
- Bean or Veggie Burger on a bun or eaten over the succotash
- Eggs to top the succotash with sourdough on the side
- Salmon or shrimp added into the succotash
Edamame Succotash with Heirloom Tomatoes
- 2 tbsp extra virgin olive oil
- 2-3 cloves garlic, minced
- 1 cup diced red onion
- 12 ounce bag frozen, shelled edamame
- 2 cups corn kernals, from frozen or off the cob
- 1 ½ lbs heirloom tomatoes, cut into ¾-1 inch cubes
- ¼ cup very thinly sliced basil (chiffonade)
- ¾ tsp salt
- ½ tsp fresh cracked black peppercorn
- ½ tsp granulated garlic (optional)
- Heat olive oil over low-medium heat before stirring in minced garlic. Add diced onion, stir, and cover, letting cook 2-3 minutes.
- Add frozen edamame and corn, stir well, and cover letting cook 3-5 minutes, until warm.
- While the mixture is cooking, chop your heirloom tomatoes and add to a large mixing bowl. Thinly slice or chiffonade your basil. Turn off the heat and stir salt and pepper into the corn and edamame mixture.
- Pour the warm mixture over the tomatoes before tossing gently. Top with basil and serve.