Changing the way we farm: companion planting

In last month’s article, I briefly mentioned an ancient sowing technique called the “Three Sisters”. Because it was not the aim of that article, I did not delve deeper into it and did not explain what it is about or its importance or relevance.

Since it is aligned with the recent observance of World Wildlife Day (March 3), I am dedicating this month’s Food for Thought article to the Three Sisters.

Who are the Three Sisters?

The Three Sisters is a food production technique originally from the Americas. To understand them, we need to know what companion plants are.

Unlike the conventional way of planting crops in monocultures (where a given species is planted intensively or/and extensively in the fields), companion plants from different species, but are planted close by.

The idea behind this is to expand the services provided by these different plants. This can be looked at from different angles: how plants interact with one another, helping or harming each other’s development; the tasks they uphold as part of an ecosystem, such as pollination, providing shade, cover, or support, being natural pest repellents, among others; the nutrition they provide to those cultivating them – a diverse diet is, in large measure, a healthy diet, etc.

We can, therefore, define companion plants as complementary and mutually beneficial in the services they provide each other and the system they are a part of.

The Three Sisters are a popular example of complementary plants. This trio is comprised of corn, squash or pumpkin, and climbing beans.

This makes for a great combination for the position they occupy: corn grows tall and has a sturdy stem supporting it; beans can take advantage of that support by climbing through the corn’s stem all the way to the top. Besides, leguminous plants have the capacity to fixate atmospheric nitrogen; lastly, the pumpkin plant grows wide and close to the soil, working as living mulch and protecting the soil.

For biodiversity!

Food systems are, in their many dimensions, the biggest responsible for biodiversity loss worldwide. In other words, the way we produce, transport, consume and discard food is massively liable for what is already being called “a Sixth Mass Extinction”.

Land use change, overexploitation, climate change, pollution, and invasive species are the five main direct drivers of biodiversity loss, and food systems have a major role to play in aggravating all of them.

Some examples are deforestation for agriculture conversion, resulting in the loss of some of the most rich and biodiverse systems left on our planet; the excessive use of synthetic and often toxic chemicals for increasing crop yields, leading, among other things, to dead zones in different water bodies; and the severe loss of life in the soil and, therefore, its capacity to produce nutritious crops, result of decades of heavy tillage and use of agrochemicals.

I always like to state that there is no silver bullet solution for solving all of these issues. Food systems are too big and too complex and there is just too much at stake.

It is not all doom and gloom. This also means that there are many ways in which we can make a difference, and incorporating regenerative methods like companion planting has great potential.

Stuffed & Roasted Squash

Paired with last month’s recipe, this one is inspired by the Tree Sisters which make a great combo both on the fileds and on our plates.

Ingredients:

• 1 butternut squash
• 250 g (1 cup) of cooked brown rice
• 2-3 garlic cloves
• 2 small-medium-sized onions, minced
• 40 g of mushrooms, minced
• 30 g (¼ cup) of walnuts, coarsely chopped and roasted
• 180 g (1 cup) of black beans, cooked and rinsed
• 100 g (½ cup) of brown or green lentils, cooked and rinsed
• 70 g (½ cup) of sweet corn, cooked and rinsed
• 1 bell pepper, cut in quarters and oven-roasted
• Spinach to taste
• Juice of half a lemon
• Salt and cracked black pepper to taste
• Smoked paprika and turmeric to taste

Preparation:

Cut the squash in half and roast it in the oven until it is smooth. This should take around 45-50 minutes at 180º-200ºC.

Meanwhile, prepare the stuffing: boil the brown rice with salt and garlic (peel the garlic and add it whole). Cook the pulses or, if you’re using store-bought pulses, rinse them well. Set aside. Sauté the minced onion and mushrooms, seasoning with salt and cracked black pepper to taste. Brown the walnuts on a frying pan and set aside.

15 minutes before the squash is ready, take the bell pepper to the oven until soft and charred.

Combine the brown rice, the legumes, the thawed sweet corn, the walnuts, and the onion and mushroom sauté. Season with smoked paprika, turmeric, cracked black pepper, and the juice of half a lemon.

Once the squash is soft and smooth, remove it from the oven. Scoop out the seeds. Remove the filling of the squash and add it to the bowl of rice and legumes. Combine well.

Once you are left with two carved squash halves, it is time to re-fill them. Add a generous amount of the rice mix. Add the roasted bell pepper and top it with fresh spinach. Close it off with the squash lid.

Tie the stuffed squash with three pieces of string, and take the loaf back to the oven for 15 more minutes.

If you make this recipe and share it on social media, tag us so that we can celebrate your cooking together!
Global Tree Initiative | @globaltreeinitiative
Kind Dish | @kind.dish