Mashed beans

Mashed Beans with Delicious Sauce - A Classic Recipe

Preparation time: 20 minutes
Cooking time: 1 hour and 30 minutes
Total time: 1 hour and 50 minutes
Servings: 4-6

Welcome to the world of cooking! Today, I invite you to discover a delicious and comforting recipe together: mashed beans with sauce. This dish is not only a delicacy but also a symbol of culinary tradition, cherished by generations for its flavor and nutritional value. Beans, rich in protein, fiber, and vitamins, are a versatile ingredient that can be integrated into various dishes. So, let’s get started!

Ingredients

- 500 g beans (preferably white or kidney beans)
- 2 medium onions
- 3 ripe tomatoes
- 5-6 cloves of garlic
- 1 medium carrot
- Salt (to taste)
- Pepper (to taste)
- 1 teaspoon sweet paprika
- 1 tablespoon tomato paste (optional)
- Olive oil (optional, for a richer taste)

Preparing the Beans

1. Soaking the beans: Start by soaking the beans a few hours before cooking. Ideally, leave them overnight, but 3-4 hours will suffice. This step not only reduces the cooking time but also helps eliminate substances that can cause gastric discomfort.

2. Cooking the beans: Once the beans have soaked, drain and rinse them well. Place them in a pot with cold water, bring to a boil, and change the water twice. This helps improve digestibility. In the last water, add the peeled carrot and a whole onion, which will add a pleasant flavor but will be removed before the next step. Add salt and let the beans simmer over medium heat until tender, about 1 hour.

3. Mashing the beans: When the beans are cooked, drain them, let them cool slightly, and then transfer them to a blender bowl. Here, you can add a splash of olive oil for a more intense flavor. Blend until you achieve a smooth paste. Adjust the consistency to your liking by adding water if necessary.

4. Adding the garlic: Now, add the crushed (or finely chopped, if you prefer) garlic cloves to the bean paste. Season with salt and pepper to taste. Mix well and set aside.

Preparing the Sauce

1. Sautéing the onion: In a skillet, add a little oil and sauté the peeled and finely chopped onion until it becomes translucent and slightly golden. This is the perfect time to add a pinch of salt to help the onion release its juices and become sweeter.

2. Adding the tomatoes: Peel the tomatoes (you can also use canned tomatoes, but fresh ones are more flavorful) and chop them finely. Add them to the onion and mix well. It’s important to let the sauce simmer on low heat for about 10 minutes, allowing the flavors to blend harmoniously.

3. Seasoning the sauce: After the sauce has simmered, add the paprika and, if desired, the tablespoon of tomato paste for a richer taste. Let the sauce cook for another 2-3 minutes, then turn off the heat.

Serving the Dish

Now that you’ve prepared both the mashed beans and the sauce, it’s time to assemble them! On a plate, add a generous layer of mashed beans and pour the sauce on top. You can garnish with freshly chopped parsley for an extra touch of color and flavor.

Serving Suggestions and Variations

Mashed beans pair wonderfully with a fresh salad or pickles. They offer a pleasant contrast of textures and flavors! You can also experiment with different spices, such as cumin or coriander, to give it a personal touch. If you prefer a simpler version, serve the beans with red onion or fresh chili.

Nutritional Benefits

Beans are an excellent source of plant-based protein, fiber, iron, and antioxidants. Regular consumption of beans can contribute to maintaining a healthy digestive system and regulating blood sugar levels. Additionally, they are a great choice in vegan and vegetarian diets due to their high nutritional content.

Frequently Asked Questions

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

2. How can I improve the texture of the mashed beans?
If you want a less creamy texture, you can leave a few whole beans in the mix.

3. How do I store leftover beans?
Mashed beans keep well in the refrigerator in an airtight container for 3-4 days. You can reheat them in the oven or in a skillet.

In conclusion, mashed beans are not only a tasty dish but also a healthy one, perfect for fasting days or for adding a touch of tradition to your meals. Try this simple and quick recipe and enjoy its authentic flavors! Bon appétit!