Mashed beans

Mashed beans - a traditional recipe with a personal twist

Mashed beans is an iconic dish that evokes memories of family meals and moments spent with loved ones. This delicious bean paste is not only a nutritious food but also an excellent choice for vegans and vegetarians. Here’s how you can prepare it step by step.

Total preparation time: 24 hours (including soaking time)
Cooking time: 30 minutes
Number of servings: 4-6

Ingredients:
- 600 g dried beans (preferably white or yellow for a milder taste)
- 3 large onions (one for frying and the others for garnish)
- 1 tablespoon of tomato paste (you can also use tomato puree)
- 5 cloves of garlic
- Oil (about 100 ml, but you can adjust to taste)
- Salt (to taste)

Recipe history:
Mashed beans have deep roots in popular culinary tradition, being a dish cherished by generations. It is often served with onions and hot peppers, being not only nutritious but also a comforting dish. In many cultures, beans symbolize prosperity and wealth, so it's no wonder they are a staple ingredient in many festive meals.

Preparing mashed beans:

Step 1: Start by soaking the beans
To achieve perfect mashed beans, it is essential to soak the beans. Place the beans in a large bowl and cover them with cold water. Let them soak for 12-24 hours. This will not only reduce cooking time but also aid in the digestion of the beans.

Step 2: Boil the beans
After the beans have soaked, drain the water and rinse the beans under cold running water. Place the beans in a large pot, cover them with fresh water, and bring to a boil. Reduce the heat to medium and let them simmer for about 30-40 minutes or until the beans are soft. Don’t forget to remove the foam that forms on the surface for a cleaner taste.

Step 3: Prepare the onions
Meanwhile, finely chop one onion and heat 3 tablespoons of oil in a pan over medium heat. Add the chopped onion and sauté until golden and slightly caramelized, about 5-7 minutes. Then, add the tomato paste and salt, continuing to cook for another 1-2 minutes. The flavors will combine and add depth to your dish.

Step 4: Transform the beans
When the beans are cooked, drain them and place them in a food processor. Mash the beans twice, and on the last pass, use a blender to achieve a creamy texture. Then add the oil, salt, and crushed garlic. Mix well, taste, and adjust the seasonings as needed.

Step 5: Serving
Place the mashed beans on a plate and garnish with the sautéed onions you prepared earlier. You can also drizzle a little olive oil on top for a more elegant look. Serving can be accompanied by fresh bread or polenta, as well as pickles for a pleasant contrast.

Practical tips:
- If you want to add a hint of flavor, you can also include some herbs, such as thyme or parsley.
- Mashed beans keep well in the fridge for 3-4 days, making them perfect for meal prep.
- You can experiment with different types of beans, such as black or red beans, for a unique twist on this recipe.

Nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, and essential micronutrients, beneficial for digestion and cardiovascular health. Additionally, they are low in calories, making them ideal for those looking to maintain a balanced diet.

Frequently asked questions:
- Can I use canned beans?
Of course! If you choose to use canned beans, make sure to drain and rinse them well. Cooking time will be significantly reduced.

- How can I make the mashed beans spicier?
Add a few slices of hot pepper while frying the onions or sprinkle chili flakes into the bean paste.

- What other recipes can mashed beans be combined with?
Mashed beans pair perfectly with fresh salads, grilled vegetables, or even as a filling for tacos. You can also serve them as an appetizer alongside olives and cheese.

Now that you have this mashed bean recipe, don’t miss the chance to add it to your weekly menu. It’s a healthy choice, easy to prepare, and brings a touch of nostalgia in every bite. Enjoy your meal!