Boiled beans without frying

Bean Mash Without Frying – A Healthy and Tasty Delicacy

Beans are a staple ingredient in many culinary cultures, offering not only a unique flavor but also numerous nutritional benefits. This recipe for bean mash without frying is not only easy to prepare but also perfect for a light, healthy, and nourishing meal. Ideal for fasting periods or for anyone who wants to enjoy a delicious vegetarian dish, bean mash can be served as a main course or as a side dish alongside fresh salads, such as a raw vegetable salad or red onion salad.

Preparation Time: 15 minutes
Cooking Time: 60 minutes
Total: 75 minutes
Servings: 4

Ingredients

- 500 g white beans (preferably “bob” type beans)
- 1 medium carrot
- 100 g celery
- 1 large onion
- 1 small head of garlic
- 3-4 tablespoons sunflower oil
- 5-6 whole peppercorns
- 1 bay leaf
- Freshly ground chili, to taste
- Salt, to taste

Preparation Steps

1. Hydrate the Beans
Start by washing the beans thoroughly under cold running water. It’s essential to soak them in water for a few hours (ideally overnight) to ensure proper hydration. This step not only reduces cooking time but also helps eliminate substances that may cause gastric discomfort.

2. Cook the Beans
Once the beans are hydrated, drain the soaking water and rinse them again. Place the beans in a pot with fresh water. It’s recommended to change the water 2-3 times during cooking to improve digestion. Boil the beans for about 45-60 minutes until they become soft.

3. Prepare the Vegetables
While the beans are cooking, peel and chop the vegetables: dice the onion, and slice the carrot and celery. Sauté the vegetables in a pan with a little sunflower oil to enhance their flavor and make them tastier.

4. Combine Ingredients
Once the beans are cooked, drain them well and add them to a blender along with the sautéed vegetables. Add the peppercorns, bay leaf, and salt to taste. Blend everything until you achieve a smooth paste. If it’s too thick, you can add a little water from the bean cooking liquid to reach the desired consistency.

5. Finalize the Dish
Transfer the bean puree to a bowl and mix it with the sunflower oil. Taste and adjust the salt, then add freshly ground chili according to your preference. This seasoning will add an extra layer of flavor to the dish, giving it a slight spiciness.

6. Serve
Serve the bean mash warm or at room temperature, alongside a fresh raw vegetable salad or red onion salad. These combinations not only provide a variety of flavors but also a pleasant contrast of textures.

Practical Tips

- Types of Beans: You can experiment with different types of beans, such as red or black beans, each offering a unique taste and texture.
- Spices: Instead of chili, you can use sweet or hot paprika to vary the flavor. Additionally, adding herbs like thyme or dill can enhance the dish's aroma.
- Consistency: If you prefer a smoother paste, you can use an immersion blender or a food processor. Adding oil or water helps achieve a creamy texture.

Nutritional Benefits

Beans are an excellent source of plant-based protein, rich in fiber, which helps maintain digestive health. They also contain B vitamins, iron, and magnesium, making them an ideal food for a balanced diet. Plus, they are low in calories, making them perfect for those looking to maintain their weight.

Frequently Asked Questions

- Can I freeze the bean mash?
Yes, you can freeze the bean mash in small portions. Make sure to let it cool completely before transferring it to airtight containers.

- What other side dishes pair well with bean mash?
Bean mash pairs excellently with grilled vegetables, rice, or polenta. It can also be used as a filling for various dishes, such as quesadillas.

Personal Note

This recipe for bean mash without frying is not only delicious but also a versatile option that can be adapted to your tastes. Whether you serve it with a fresh salad or as part of a vegetarian platter, it’s a choice that will surely bring smiles to those who taste it. Let’s not forget that cooking is an art, and each recipe is a story we share with our loved ones. So, put on your apron, start cooking, and enjoy every moment!

Enjoy your meal!