Beans Across Borders (Plus Red Beans and Rice for Juneteenth)

Adding more bean-based meals to your plate is one small change that can make a big difference—for your health, the planet, and even your connection to cultural history.

Beans are nutrition powerhouses, packed with both protein and fiber. They’ve been shown to lower the risk of heart disease and type 2 diabetes. And when it comes to sustainability, beans are hard to beat. They have one of the smallest carbon footprints of any food and even enrich the soil by naturally fixing nitrogen. Eating more beans in place of animal foods is a simple change with a big impact on the planet.

But beans are more than just healthy and climate-friendly—they’re also deeply woven into shared global food traditions. As one of the earliest cultivated crops, beans have been nourishing people for thousands of years.

In North America, they were a vital part of the “Three Sisters” agricultural system—beans, corn, and squash—grown together by many Native American communities. European colonizers brought some of these “new” beans back across the Atlantic, where they eventually became essential ingredients in dishes like French cassoulet and British baked beans (originally a Native American recipe).

Bean migration went in the other direction, too. Immigrants from the Middle East and Mediterranean brought chickpeas and lentils, which are now common on American menus. Black-eyed peas, brought to North America on slave ships from West Africa, became a cherished staple of Southern cuisine.

One iconic bean dish—New Orleans red beans and rice—reflects African, Caribbean, and European culinary influences. It’s commonly featured at Juneteenth celebrations where red foods take center stage. Red symbolizes resilience, sacrifice, and transformation, while also honoring the bloodshed of enslaved Africans. (It’s also linked to two traditional West African beverages made from kola nuts and hibiscus.) Since Juneteenth was first celebrated in Texas, barbecue and red meat often appear on the menu—but celebrations can also be centered on favorite family dishes including plant-based versions of Southern classics.

Many red beans and rice recipes rely on smoked sausage or ham, but plant-based versions can be just as flavorful. This recipe from Sweet Potato Soul offers a delicious and authentic take with no animal products at all.