Chef Brett recently made this recipe for our Denver Hearts of Gold volunteer appreciation event. Now you can make it at home, enjoying the fresh flavors and reaping the health benefits! Project Angel Heart Registered Dietitian Astrid De la Cruz notes that this colorful and flavorful recipe is packed with fiber, protein, and immune boosting properties. She shares that okra, unlike most vegetables, has some protein, and is also a good source of vitamin C and vitamin K. What’s more, the fiber in this veggie-packed meal helps keep us regular and supports gut and heart health. Eat up!
Summer Succotash
Makes 4-6 servings
- 3 ears corn with husk (buy locally grown for better quality)
- 1/2 yellow onion, diced
- 2 cloves garlic, peeled and minced
- 1 green bell pepper, cored and diced
- 1 jalapeño or spicy pepper, seeded and diced
- 1 celery stalk, diced
- 1/2 pound fresh okra, slice in 1/2-inch pieces, discard stem (Slice okra just before cooking to limit the slime that naturally secretes from the vegetable. The slime is a natural thickener for the dish.)
- 1/2 pound frozen lima beans
- 1/2 pound local or seasonal tomatoes, diced or cut bite size
- 1 bunch fresh parsley, rough chopped
- 2-3 tablespoons fresh chives, finely chopped
- 3 tablespoons unsalted butter (extra virgin olive oil for vegan)
- 1-2 cups corn stock made from instructions below
Making the corn stock:
Preheat oven to 350 degrees.
Place whole corn in oven for 15-20 minutes or until soft. Set aside to cool.
Discard husk and silk. Shave corn kernels off cob and reserve.
Add corn cobs to a heavy-duty stock pot. Submerge the cobs with water and bring to a boil. Lower heat to a gentle simmer and cook for 30 minutes to an hour. Discard the cobs and save the corn stock for cooking.
Making the succotash:
On medium heat in a large cast iron skillet or deep sauté pan, melt the butter. Add the onions and cook for 2 minutes or until translucent.
Add the celery, peppers and garlic and cook for an additional 2 minutes or until garlic is fragrant, then add 2 to 3 tablespoons of corn stock to deglaze, reducing all the liquid. (This method will increase your flavor as you cook)
Add corn, okra, lima beans, local tomatoes and 1 cup of stock. Stir to incorporate then cover with lid and cook for 10 to 15 minutes at a low simmer. When the tomatoes are bursting, you are done. Add more stock if needed. (I like to keep a little liquid in the bottom of the pan, so it doesn’t get dry)
Add parsley, chives and season to taste with salt & pepper. Serve hot and enjoy.