Nurture Your Soil and Community with Indigenous Practices Like Companion Planting of Beans.
Photo by Shelley Pauls on Unsplash
History
Common beans (Phaseolus vulgaris), also known as the “New World” legumes, belong to the Phaseolus genus. This genus includes familiar varieties such as black, kidney, pinto, and navy beans. Evidence of their cultivation and use stretches across the Americas, from Mexico to Chile. Archaeologists have found remnants of beans in ancient sites, showing their deep roots across many indigenous cultures.
As part of the pea family, beans share a unique symbiotic relationship with soil bacteria. They produce compounds that attract bacteria that fix nitrogen from the air into the soil, enriching the surrounding earth and benefiting neighboring crops—a key advantage in companion planting.
Beans are nutritionally dense and often called the “poor man’s meat” for their high protein content. They are a versatile food source, rich in a variety of nutrients, though it’s important to "de-gas" beans through proper preparation, as they can cause digestive discomfort if not cooked thoroughly.
The Three Sisters
Photo by Garlan Miles via Wikimedia
Indigenous peoples of the Americas, particularly Central America, were master bean breeders - one of many advancements. They developed beans as part of the famous Three Sisters planting method. Corn, beans, and squash were planted together in a mutually beneficial arrangement:
Corn provided a vertical framework for beans to climb, beans enriched the soil with nitrogen, and squash spread along the ground, helping to suppress weeds and retain moisture. This practice optimized land use and sustained entire communities.
The combination of beans, corn, and squash is central to many Native American cultures, especially among the Iroquois (Haudenosaunee) and other northeastern tribes. This trio represented a perfect balance of crops that supported one another, both in the soil and the belly.
Many indigenous groups considered this planting method sacred, as they have a relationship with the land and recognize the spirit of other creatures. Each tribe has its preferred varieties of beans, which are considered sacred.
For example, the Anasazi bean, a variety used by the Ancestral Puebloans, is highly valued for its flavor and nutritional content. In many cultures, beans were also dried and stored for winter, serving as a vital food source during the colder months and hard times.
Beans are not only seen as food but as a symbol of abundance and sharing in many indigenous cultures. The harvest of beans was often shared with neighboring communities, reflecting a deep-rooted sense of mutual aid and solidarity. In the pre-colonized world, generosity rather than hoarding is seen as a symbol of wealth.
Details
Photo by Milada Vigerova on Unsplash
Scientific name: Phaseolus vulgarius
Zones: 2 to 11
Difficulty: Moderate
Flavor: Earthy, nutty, depending on the variety. Soft, creamy, slightly chewy when cooked.
Uses: Companion planting, food
Nutrition: Protein, fat, carbs, fiber, iron, calcium, magnesium, phosphorous, potassium, folate, zinc, Vitamins B1, B6, E, and K
Origin: Mesoamerica
Related: Legumes, pea family, peanut, chickpea, soybean
Companions: Beets, carrots, corn, cucumber, eggplant, lettuce, marigolds, nasturtiums, onion, potatoes, squash, strawberries, tomatoes
Avoid near: Other legumes
Pests: Aphids, bean leaf beetles, leaf-footed bugs, mites, and stinkbugs
Pollinators: Bees, self-pollinating
Varieties: Anasazi bean, black bean, cannellini bean, flageolet bean, flat bean, green bean, kidney bean, navy bean, northern bean, pinto bean
Growth & Harvest
Beans thrive in warm weather, so plant them directly in the ground about a week after the last frost in your area. Start bush beans 2 inches apart and pole beans 3 inches apart along a trellis or fence. If you want a steady supply throughout the summer, sow beans every two weeks. Mulching around plants helps retain moisture and control weeds. Avoid over-fertilizing, as this will encourage leafy growth rather than bean production.
It takes around 65 days for beans to reach maturity from seed. To harvest, wait until the beans snap easily from the plant. If you prefer young beans, harvest before they fully mature for a tender, less starchy texture.
Photo by Linda Hughes Photography via Shutterstock
Ingredients:
2 cans black beans, drained and rinsed
1 tbsp extra virgin olive oil
¾ cup chopped bell pepper
1 cup chopped yellow pepper
3 garlic cloves, minced
1.4 tsp cumin
1 tsp chili powder
½ tsp garlic powder
¼ tsp paprika
½ cup bread crumbs
½ cup feta cheese
2 large eggs
1 tbsp Worcestershire sauce
2 tbsp ketchup, mayo, or BBQ sauce (your choice)
Pinch of salt and pepper
Directions:
Preheat your oven to 325°F (163°C). Spread out the beans on a baking sheet and bake for 15 minutes to dry them out.
While the beans bake, sauté the finely chopped peppers and garlic over medium heat for 5-6 minutes. Blot any moisture from the vegetables.
In a food processor, blend the sautéed veggies with all the dry spices, breadcrumbs, feta cheese, eggs, Worcestershire sauce, and your choice of sauce. Add the black beans last, leaving some chunks for texture.
Form the mixture into patties, about ½ cup each. Bake on parchment paper for 10 minutes on each side or grill them on the stovetop.
Serve on a whole-grain bun with your favorite toppings, such as lettuce, tomato, or avocado.
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