Mashed beans

Beaten Beans – A Delicious and Comforting Recipe

Beaten beans are one of those dishes that remind you of childhood, of simple meals filled with flavor and warmth. This traditional fasting dish is not only easy to prepare but also incredibly versatile, quickly becoming a staple in your weekly menu. Today, I will guide you step by step in creating a delicious batch of beaten beans, using accessible ingredients and a simple yet effective technique.

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Total time: 1 hour and 45 minutes
Servings: 4

Ingredients:

- 300 g dried beans (preferably white or yellow)
- 2 medium onions
- 1 tablespoon tomato paste (or tomato purée)
- A pinch of cinnamon powder
- Salt and pepper to taste
- 1 clove of garlic
- 1 bunch of fresh parsley
- 2 tablespoons olive oil
- 1 liter of water (for boiling)

Preparation:

1. Preparing the beans: Start by rinsing the dried beans under cold running water. Then, place them in a large bowl, cover with water, and let them soak overnight. This step is essential as it hydrates the beans, reducing cooking time and helping achieve a smoother texture.

2. Boiling the beans: The next day, drain the beans and rinse them again. Place them in a large pot, add fresh water, and bring to a boil. Once boiling, discard the water and add fresh water again. This step helps eliminate substances that can cause digestive discomfort. Boil the beans over medium heat for about 1 hour, or until the beans are tender and the skins begin to peel off.

3. Making the sauce: While the beans are boiling, peel and finely chop the onions. In a pan, add 2 tablespoons of sunflower oil (or olive oil) and sauté the onions over medium heat until golden and soft. Then, add the tomato paste, salt, pepper, and cinnamon powder. Mix well and let it simmer for 10-15 minutes until the sauce thickens slightly.

4. Blending the beans: Once the beans are cooked, drain them and place them in a blender. Add the peeled and crushed garlic clove, then blend until you achieve a smooth, creamy paste. If you don't have a blender, you can use a potato masher or a manual masher to get a similar texture.

5. Assembling the dish: Transfer the bean paste to a large bowl. Add the previously prepared onion sauce and the chopped parsley. Mix well to combine the flavors. Taste and adjust with salt and pepper if necessary.

6. Serving: Beaten beans are served warm, alongside a slice of fresh or toasted bread. They are also perfect as a filling for small sandwiches or as a side dish with grilled vegetables. For an extra touch of flavor, you can drizzle a little olive oil on top before serving.

Helpful tips:

- Beans: Choose high-quality beans, free from impurities. Dried white or yellow beans work best for this recipe, but you can experiment with other varieties.
- Onions: Sauté the onions until caramelized for a more intense flavor. You can also add a bit of bell pepper for extra aroma.
- Garlic: If you're a garlic fan, feel free to add more cloves, but be careful not to overpower the dish.
- Variations: You can add cumin or sweet paprika to enhance the flavor of the dish. Additionally, you can replace parsley with dill or cilantro, depending on your preferences.

Nutritional benefits:

Beans are an excellent source of plant-based protein, fiber, B vitamins, and essential minerals like iron and magnesium. This dish is not only filling but also beneficial for digestion, helping to maintain a healthy digestive system. Moreover, beaten beans are a fantastic choice for those looking to reduce meat consumption or follow a vegan diet.

Frequently asked questions:

1. Can I use canned beans? While it's quicker, canned beans won't have the same texture. If you choose this option, rinse the beans well before use.
2. How can I store beaten beans? You can store beaten beans in the refrigerator in an airtight container for 3-4 days. They can be reheated in the microwave or on the stovetop.
3. What can I serve with beaten beans? This dish pairs excellently with pickles, vegetable salads, or even polenta.

Beaten beans are not just a simple recipe; they are a story about tradition, about moments spent with loved ones around the table. Whether you prepare it for a special occasion or simply to enjoy a comforting meal, I assure you it will bring smiles to the faces of those who taste it. Savor every bite!