This planting style was practiced by the indigenous peoples of the Americas dating back to 1000 A.D. The corn was planted in a mound; a bean was planted at the base, using the corn as a pole; and the squash created a canopy, controlling sun exposure and soil moisture levels.
This system also helped achieve biological interactions among pests and weeds, and contributed nitrogen to the soil through the cultivation of legumes.
Recipe by Sharon Palmer, RDN, The Plant-Powered Dietitian.
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Nutritional information (per serving)
- 124 calories
- 6 grams protein
- 1 gram fat
- 25.5 grams carbs
- 5 grams sugar
Makes 10 servings
15 minutes min.
90 minutes min.
- 1 pound red beans (i.e., kidney, small red, cranberry), dried
- 4 cups water
- 1 vegetable bouillon cube (gluten-free)
- 1 small acorn squash, peeled, cubed (about 2 ¼ cups)
- 1 onion, diced
- 3 cloves garlic, minced
- 3 stalks celery, diced
- 1 bell pepper, diced
- 3 bay leaves
- 1 teaspoon juniper berries (available at spice shops or online)
- 2 teaspoons ground, dried sage
- ½ - 1 teaspoon crushed red chili pepper (according to taste)
- 1 teaspoon dried tarragon
- 1 cup frozen corn
- 1 cup tomato sauce
- 1 (6-ounce) can tomato paste
- 2 tablespoons fresh mint, chopped
- Sea salt (optional)
- Fresh tarragon and sage, if desired
How to make it