Nurture Your Soil and Community with Indigenous Practices Like Companion Planting.
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
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
✍️ Scientific name: Phaseolus vulgarius
📍 USDA Zones: 2 to 11
🧑🌾 Difficulty: Easy-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, garlic, lettuce, nasturtium, onion, petunias, rosemary, thyme
🚫 Avoid near: Other legumes
🐛 Pests: Flea beetles
🐝 Pollinators: Aphids, bean leaf beetles, leaf-footed bugs, mites, and stinkbugs bees, self-pollinated, wasps, etc.
🎃 Varieties:
Beans come in many varieties, each with its own texture, flavor, and culinary use. Below are some popular types of beans, categorized by their appearance and culinary applications:
Dry Beans (Common Beans - Phaseolus vulgaris)
These beans are typically dried and stored for long-term use.
Black Beans (Turtle Beans) – Small, shiny black beans with a creamy texture, commonly used in Latin American, Caribbean, and Southwestern cuisine.
Pinto Beans – Light brown with reddish streaks; these beans are used in Mexican dishes like refried beans and chili.
Kidney Beans – Large, kidney-shaped beans with a deep red color, often used in chili, stews, and salads.
Navy Beans (Haricot Beans) – Small, oval, white beans often used in baked beans, soups, and stews.
Great Northern Beans – Larger white beans with a delicate flavor, commonly used in casseroles and soups.
Cannellini Beans (White Kidney Beans) – Large, white kidney-shaped beans with a mild flavor, often used in Italian dishes like minestrone soup.
Garbanzo Beans (Chickpeas) – Round, beige-colored beans known for their use in hummus, curries, and Mediterranean dishes.
Lima Beans – Flat, kidney-shaped beans that are green or white, with a creamy texture when cooked.
Black-eyed Peas – Pale beans with a characteristic dark spot, commonly used in Southern, African, and Indian cuisine.
Adzuki Beans – Small, red beans with a slightly sweet flavor, popular in East Asian desserts and soups.
Snap Beans (Green Beans)
These beans are harvested young and eaten fresh, often cooked or used in salads. 11. Blue Lake Beans – Popular green beans with a tender texture, commonly grown for fresh eating or canning. 12. Kentucky Wonder – A heirloom variety with long, tender pods, often used for snap beans or pole beans. 13. Stringless Beans – Varieties like Provider and Jade that lack the stringy fibers, making them easier to prepare. 14. Bush Beans – Compact varieties like Tendergreen and Topcrop that grow well in smaller spaces and produce a quick harvest. 15. Pole Beans – Varieties like Scarlet Runner and Royalty Purple Pod grow on vines and require vertical space for support.
Runner Beans
These beans are known for their large, edible pods and striking appearance, often used in ornamental gardens. 16. Scarlet Runner Beans – Known for their vibrant red flowers and large, stringless pods, often used in soups or stews. 17. Horticultural Beans – Known for their white and red streaked pods, used in baking and casseroles.
Specialty and Heirloom Beans
These beans have unique colors, flavors, or uses in different cuisines. 18. Anasazi Beans – Red and white speckled beans with a sweet flavor, often used in Southwest American dishes. 19. Christmas Lima Beans – Large, flat, and heart-shaped beans with a maroon and white coloring, commonly used in soups. 20. Dragon’s Tongue Beans – A heirloom variety with striking purple and yellow streaked pods, often eaten as snap beans or dried for storage. 21. Borlotti Beans (Cranberry Beans) – Beige beans with red speckles, used in Italian cooking, especially in soups and pasta dishes. 22. Runner Beans – While typically ornamental, some varieties like the Scarlet Runner are edible and used for their long, tender pods.
Fava Beans
These beans are large and hearty, often used in Mediterranean and Middle Eastern cuisine. 23. Broad Beans – Large, flat, green or brown beans with a robust, slightly earthy flavor, popular in Mediterranean cooking. 24. Fava Beans – Larger, flat beans often used in Egyptian and Italian cuisine, where they are used fresh or dried.
Soybeans
These beans are grown for both culinary uses and as a source of oil. 25. Edamame – Immature, green soybeans commonly served as a snack or appetizer in East Asian cuisine. 26. Mung Beans – Small, green beans commonly used in Asian dishes, such as mung bean sprouts, soups, and desserts.
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.
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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