Modern Diet Series
A Warm Hello to Sister Bean
A Native American legume
History
Have you ever wondered about these protein-packed morsels? Common beans of the New World belong to the Phaseolus genus. This genus includes well-known varieties like black, kidney, and pinto beans. Experts continue to find evidence of its usage from Mexico down to Chile.
Higher up on classification, this genus belongs to the Pea family. As a legume, it has a unique relationship with bacteria at its roots. They fix nitrogen from the atmosphere into the soil. This fertilizes nearby crops when planted in mixed agriculture, or companion-planting.
We know that humans have long used beans as companion crops. Native Americans, who bred them over time, grew beans with corn and squash. This became known as the “Three Sisters.”
First, you plant the corn to provide a vertical framework. Next, sow the beans to grow up the corn stalk and fix nitrogen. Finally, add squash to crawl out and block other plants from growing.
Beans are very nutritious and contain at least a little bit of every nutrient. Because of their high protein content, some see them as a “poor man’s meat.” Be sure to degas them, or you’ll need to be degassed. This involves soaking them in water overnight before cooking with them.
At Murfreesboro Community Garden, we have planted different beans over the years. We grew green beans and some heirloom varieties of beans. One could also find popular relatives like peanuts in our garden occasionally. Be sure to rotate crops to minimize nutrient concentrations or deficits.
Details
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, etc.
Growth & Harvest
Since beans like warm weather, plant them directly in the ground a week after your area’s last frost. Do not start them indoors. Plant bush bean seeds 2 inches apart and pole bean varieties 3 inches apart along a trellis or fence row.
Sow every two weeks for a constant crop throughout Summer. Mulch and weed around plants to avoid competition. Refrain from over-fertilizing as they will produce more leaves and fewer beans. Thin the bush beans to 6 inches apart.
It takes about 65 days to produce beans from seed. Harvest the young beans before they are fully grown. Ready beans should snap off easily.
Recipe: Best Black Bean Burger
Ingredients: 2 cans black beans, 1 Tbsp EVOO, ¾ cup chopped bell pepper, 1 cup chopped yellow pepper, 3 garlic cloves, 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, 2 Tbsp ketchup, mayo, or bbq, pinch of salt and pepper.
Directions:
- Preheat your oven to 325 F. Spread out beans on a baking sheet and dry them out by baking for 15 minutes.
- While that bakes, sauté your finely chopped veggies over medium heat for 5–6 minutes. Blot moisture out.
- Mix everything but black beans in a food processor. Mix them in last — leaving some bean chunks.
- Form mixture into patties about ½ cup size each.
- Bake on parchment paper, for 10 minutes on each side. Or grill them on the stovetop.
- Enjoy with your favorite toppings.
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