Soul Food · Authentic-ish Soul Food
Succotash
332 kcal a serving, against 435 for the traditional version. That is 103 kcal off, or 24%, with 20.7g of protein. Serves 6. 40 minutes.
What the traditional version is
Traditionally, succotash is a lively mixture of sweetcorn, lima beans (or broad beans in the UK when lima's missing), sometimes with peppers, fried in plenty of butter or bacon fat. Some recipes go the whole hog and throw in diced bacon at the end for good measure. The result is creamy, glossy and more filling than you'd expect from a pan of veg. It's a celebration of summer produce and butter.
What changed, and what each change costs
Butter and bacon-back for a fraction of the butter and no bacon, using vegetable stock instead
The fat in the classic is there for richness and to carry flavour, but it's also the main reason the dish is heavy. I keep a knob of butter at the end just for flavour and gloss, and use stock for moisture.
What it costs you. You'll miss that mouth-coating feel and smoky undertone. The beans and corn taste fresher, but lighter in every sense.
Frying the veg in fat for gently braising in stock, only adding butter at the very end
Frying locks in the fat, but it also toughens the sweetcorn if you aren't quick. Braising keeps everything soft and lets you use much less fat.
What it costs you. This doesn't let you build up as much caramelisation, so the onion flavour isn't as deep and sweet. The dish is a bit cleaner, maybe too clean for diehards.
Traditional lima beans for broad beans
Lima beans are hard to come by fresh in Britain, and frozen broad beans do almost the same thing. They're green and creamy inside, and they save you from a wild goose chase at the greengrocer.
What it costs you. Traditionalists will say broad beans aren't the same, and they're right. The flavour's a touch more grassy, but it's close enough that almost no-one will notice unless you tell them.
No bacon or ham at all
Meat brings salt, smoke and a bit of protein, but it's also bringing saturated fat and nearly all the calories. The beans are protein enough if you eat enough of them.
What it costs you. You lose the smoky depth and that almost meaty chew. If you like, you can chuck in a pinch of smoked paprika or a fake bacon bit, but it'll never be the same.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 435 | 332 |
| Protein | 24.4g | 20.7g |
| Fat | 14.4g | 4.3g |
| Saturated fat | 7.7g | 1.7g |
| Carbohydrate | 57.5g | 57.9g |
| Protein per 100 kcal | 5.6g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
You lose that glossy, clingy butter finish and the gentle hum of bacon, but you get a clean side dish that still has loads of sweetness and a soft, creamy bite from the beans. The first mouthful is the proof: it's lighter, fresher and a bit more honest. You'll know you're eating vegetables, but at least it won't feel like a punishment. If you want proper succotash, make the full-fat original - this is the best you'll get if you're not in the mood for a nap after lunch.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.