Mashed beans

Bean Puree Recipe - A Comforting and Nutritious Delight

Bean puree is a traditional dish, rich in flavor and nutrients, that will delight you with its creamy textures and robust aromas. This simple and versatile recipe transforms beans into a delicious dish, perfect for a light lunch or dinner, as well as an ideal appetizer for parties. Moreover, beans are an excellent source of plant-based protein, making them a valuable ally in our diet.

Preparation time: 15 minutes
Cooking time: 2 hours
Total time: 2 hours and 15 minutes
Servings: 4-6

Ingredients

- 500 g dried beans (white or any variety of your choice)
- 1 onion
- 100 ml sunflower oil (plus 3 tablespoons for frying)
- 3 tablespoons baking soda
- 1 teaspoon cumin
- Coarse salt (to taste)
- 1 bay leaf
- 1 head of garlic
- 2 tablespoons brown sugar
- 2 tablespoons tomato paste
- Ground black pepper (to taste)

Necessary utensils

- Large pot for boiling
- Strainer
- Hand blender or food processor
- Frying pan
- Spatula
- Large serving bowl

Step-by-step instructions

Step 1: Preparing the beans

The night before cooking, sort the beans to remove impurities and rinse them 2-3 times in cold water. Then, place the beans in a large bowl, fill it with water, and let them soak overnight. This process helps the beans rehydrate and cook faster.

Step 2: Boiling the beans

The next day, drain the water from the soaked beans and place them in a large pot. Add fresh water until the beans are covered and add 1 teaspoon of baking soda. Heat the water over high heat. When it starts to boil, drain the beans through a strainer and repeat this process twice, adding baking soda each time. This step is essential to eliminate toxins that can cause digestive discomfort.

Step 3: Cooking the beans

After draining, add fresh water to the pot along with the beans, coarse salt to taste, bay leaf, and cumin. Let the beans simmer on low heat, stirring occasionally, until they are very tender but not mushy, about 1-1.5 hours.

Step 4: Making the puree

Once the beans are cooked, drain them well and let them cool. Using a hand blender, blend the beans into a paste. If the paste is too thick, you can add a little sparkling water. It’s important not to use the cooking water to avoid bloating.

Add the oil (about 100-150 ml) to the paste and mix well, similar to making mayonnaise. The paste should have a soft and creamy consistency.

Step 5: Preparing the garlic sauce

Peel the head of garlic and crush or finely chop it. Mix the garlic with 2-3 tablespoons of sparkling water and a pinch of salt, then add it to the bean puree and mix well.

Step 6: Preparing the dressing

In a frying pan, heat 3 tablespoons of oil and add the julienned onion. Sauté the onion over low heat until it becomes translucent. Add the tomato paste and brown sugar, stirring well. Let the mixture simmer for 10 minutes to develop the flavors.

Step 7: Assembling the dish

Once the dressing is ready, pour it over the bean puree. Smooth out the mixture. Now is the time to pause and admire your work because the bean puree is a true culinary beauty.

Serving

Bean puree can be served warm or cold, topped with fresh onions or accompanied by pickles. It’s excellent on a slice of toasted bread or as a side dish with meat dishes. You can garnish it with freshly chopped parsley or even a drizzle of olive oil for a more sophisticated look.

Useful tips

- Choose fresh beans: White beans are ideal as they cook faster. Check the expiration date to ensure they are fresh and have a good texture.
- Add spices: You can experiment with other spices like paprika or dill to customize the flavor.
- Cook in advance: Bean puree keeps well in the refrigerator and can be enjoyed the next day, often with even more developed flavors.

Calories and nutritional benefits

Beans are an excellent source of plant-based protein, fiber, vitamins, and minerals. A serving of bean puree (about 150 g) contains approximately 200-250 calories, making it a healthy choice for a balanced meal. Additionally, consuming beans can help maintain heart health and improve digestion.

Frequently asked questions

1. Can I use canned beans?
Yes, you can use canned beans to save time. Just make sure to drain and rinse them well before use.

2. How can I make the bean puree spicier?
You can add chopped chili peppers or red pepper flakes to the bean puree for an extra kick.

3. What other recipes can I make with beans?
Beans can be used to prepare salads, soups, or stews. You can also add them to various rice or pasta dishes.

Bean puree is not just a delicious dish, but also a true culinary story, full of tradition and love. So next time you cook, remember to give this "Cinderella" of your kitchen the respect it deserves! Enjoy every spoonful and savor its unique flavors!