3 summery vegetable recipes for your July 4th cookout

If you’re going to take advantage of the best that summer offers, don’t skimp on the produce. That means springing for the tastiest, ripest tomatoes you can find.

Summer Succotash

Time: 15 minutes

Serves 4.

1 tsp. extra-virgin olive oil
2 cups diced zucchini
2 cups raw corn kernels
2 Tbs. minced Vidalia onion
2 Tbs. low-fat sour cream
1 Tbs. mayonnaise
¼ tsp. kosher salt
2 large tomatoes, sliced

  1. Heat the oil in a large non-stick pan over medium-high heat until shimmering hot. Sauté the zucchini and corn until just hot, 1-2 minutes. Remove from the pan and toss with the onion.
  2. In a small bowl, mix the sour cream, mayonnaise, and salt.
  3. On a serving platter, layer the tomatoes and the zucchini-corn mixture. Spoon the sour cream sauce on top.

Per serving (1½ cups):

  • Calories: 140
  • Total fat: 6 g
  • Sat fat: 1 g
  • Carbs: 22 g
  • Fiber: 4 g
  • Total sugar: 8 g
  • Added sugar: 0 g
  • Protein: 5 g
  • Sodium: 160 mg

Green Bean Potato Salad


Time: 20 minutes

Serves 6.

1 lb. Yukon Gold, fingerling, or other waxy potatoes, cut into bite-sized chunks
1 lb. green beans, trimmed and cut into 1-inch pieces
2 Tbs. whole-grain mustard
2 Tbs. extra-virgin olive oil
1 Tbs. red wine vinegar
¼ tsp. kosher salt

  1. In a medium pot, cover the potatoes with cold water. Bring to a boil over high heat, then reduce to a gentle boil. Cook until tender but not falling apart, 10-12 minutes. Drain and rinse under cold water.
  2. Steam the green beans until tender, 3-5 minutes. Rinse under cold water.
  3. In a large bowl, whisk together the mustard, oil, vinegar, and salt. Gently toss the potatoes and green beans in the dressing.

Per serving (1 cup):

  • Calories: 130
  • Total fat: 5 g
  • Sat fat: 0.5 g
  • Carbs: 19 g
  • Fiber: 4 g
  • Protein: 3 g
  • Sodium: 190 mg

Green Gazpacho

Time: 15 minutes

Serves 6.

4 cups chopped ripe yellow tomatoes
1 green bell pepper, seeded and chopped
3 mini cucumbers, chopped
1 avocado, chopped
¼ Vidalia onion, chopped
2 Tbs. extra-virgin olive oil
2 Tbs. white wine vinegar
2 cups ice cubes
¾ tsp. kosher salt

  1. Combine all the ingredients in a large bowl.
  2. In two batches, process in a blender on high speed until creamy and completely smooth.

Per serving (1 cup):

  • Calories: 130
  • Total fat: 10 g
  • Sat fat: 1.5 g
  • Carbs: 9 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 250 mg
Photos: CSPI: Kate Sherwood & Jennifer Urban (succotash), Kate Sherwood (all others).

Enjoy these recipes? 
Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

Have a comment, question, or idea?
Send us an email at comments@nutritionaction.com. While we can’t respond to every email, we’ll be sure to read your message.