Mashed beans with sautéed onions

Mashed beans with sautéed onions - a traditional, tasty, and comforting recipe

Total preparation time: 24 hours (bean soaking included)
Cooking time: 1 hour
Number of servings: 4-6

Mashed beans are a staple dish in many cultures, symbolizing comfort and the generosity of family meals. This simple yet flavorful recipe will delight you with its rich taste and creamy texture, perfect for serving alongside pickles or fresh bread. Let’s begin our culinary journey!

Necessary ingredients

- 500 g large white beans
- 1 head of garlic
- Salt (to taste)
- Pepper (to taste)
- 2 onions (medium, preferably white)
- 2 tablespoons tomato paste
- 2 tablespoons mustard (optional)
- Oil (for sautéing the onions)

Step by step

1. Preparing the beans

The first step is to deal with the beans. It’s important to let the beans swell, so we’ll organize ourselves in advance. Place the beans in a large bowl, covering them with cold water. Let them soak for 24 hours. It’s recommended to change the water 3 times during this period to remove any impurities and aid digestion.

2. Boiling the beans

After the beans have swelled, drain the water and place them in a pot with fresh water. Add a tablespoon of baking soda or a tablespoon of sugar - these ingredients help soften the beans and reduce boiling time. Bring to a boil, and when it starts to bubble, discard the water. Change the water 2 times and let the beans boil until the skin cracks, about 45 minutes to 1 hour.

3. Mashing the beans

Once the beans are boiled, drain them but keep a little of the boiling water. Then, mash the beans using a meat grinder or a food processor. Add the head of garlic (peeled and chopped) and a little of the reserved water to achieve the desired consistency. If you wish, add the 2 tablespoons of mustard for a more intense flavor. Season with salt and pepper to taste.

4. Preparing the sautéed onions

In a frying pan, heat a little oil and add the finely chopped or julienned onions. Sauté the onions over medium heat until they become golden and translucent. Once the onions have taken on a pleasant color, add the 2 tablespoons of tomato paste. Let it simmer for 2-3 minutes, then set aside and let cool slightly.

5. Assembling the dish

After the onions have cooled, mix them with the mashed beans. This step is essential - the sautéed onions add extra flavor and texture to the dish. Mix well to combine evenly.

Serving

Mashed beans are served warm, alongside crunchy pickles that provide a pleasant contrast of flavors. Fresh bread is also an excellent accompaniment. If you want to add a touch of freshness, drizzle a little extra virgin olive oil over the dish before serving.

Useful tips

1. Types of beans: Large white beans are ideal, but you can experiment with other types of beans, such as red or black, to create a personalized version.
2. Mustard: If you are not a fan of mustard, you can completely omit it, and the beans will still be just as delicious.
3. Garlic: For a more intense flavor, you can add more garlic or even use roasted garlic for a different taste.
4. Cook in advance: Mashed beans keep well in the refrigerator for 3-4 days, making them perfect for meal prep.

Calories and nutritional benefits

Beans are an excellent source of plant-based protein, fiber, B vitamins, and minerals such as iron and magnesium. A serving of mashed beans (about 150 g) contains approximately 200-250 calories, depending on the amount of oil and spices added. This is a healthy choice for vegans and vegetarians, as well as anyone looking to reduce meat consumption.

Frequently asked questions

1. Can I use canned beans?: Of course! If you are in a hurry, canned beans are an excellent alternative. Make sure to drain and rinse them well before use.
2. How can I vary the recipe?: You can add spices like cumin, paprika, or even chili for a spicier flavor. You can also experiment with different types of oil to change the final aroma.
3. What drinks pair well with mashed beans?: A dry white wine or a pale beer are excellent choices that can complement the rich flavors of the dish. Additionally, a cold herbal tea can add a refreshing note.

Mashed beans with sautéed onions is a dish that evokes family meals, traditions, and simple yet flavorful indulgence. So, embrace this recipe and turn it into a classic in your kitchen! Enjoy your meal!