Mashed beans

Mashed beans - a simple and delicious recipe, a true feast of flavors, ideal for fasting meals or simply to add a touch of health to your diet. In this recipe, I will guide you step by step to achieve a creamy, flavorful, and nutritious mashed bean that will delight your taste buds.

Total preparation time: 2 hours (including soaking time for the beans)
Cooking time: 30 minutes
Number of servings: 4

Ingredients

- 250 g beans (preferably white or red beans)
- 1 medium onion
- 2 cloves of garlic
- 1 carrot
- ½ parsnip
- 1 tablespoon of tomato paste
- 1 tablespoon of mustard
- Oil (about 2-3 tablespoons)
- Salt and pepper to taste
- Thyme (optional)

Brief history

Mashed beans are a traditional dish found in many cultures, with deep roots in folk cuisine. It is a beloved dish not only for its savory taste but also for its nutritional benefits. Beans are an excellent source of plant-based protein, fiber, and vitamins, making them an ideal food in vegan or vegetarian diets. This simple recipe will not only nourish you but also provide a sense of satisfaction due to its healthy ingredients.

Step by step

1. Soak the beans: Start by washing the beans under cold water. Then, place them in a bowl and cover them with water. Let them soak for 2-3 hours. This step is essential to help the beans cook evenly and reduce boiling time. If you have time, you can leave the beans soaking overnight.

2. Prepare the onion: After the beans have soaked, peel and finely chop the onion. In a pan, add 1 tablespoon of oil and sauté the onion over medium heat until it turns golden. Add the tomato paste and mix well. This step will add a rich flavor to your dish.

3. Boil the beans: Drain the beans and place them in a pot with fresh water. Boil the beans over medium heat. After the first boil, drain the beans again to eliminate gases that may cause discomfort. Add a carrot cut into large pieces and ½ parsnip to enrich the flavor. Let the beans boil until soft, about 30-40 minutes.

4. Mash the beans: After the beans are cooked, drain the vegetables and keep a bit of the water. Place the beans, carrot, and parsnip in a blender or a deep bowl if you prefer to mash them manually. Add salt, pepper, thyme, 1 tablespoon of mustard, oil, and a little of the cooking water if necessary. Blend everything until you achieve a creamy consistency.

5. Finalize the dish: Add the sautéed onion and crushed garlic to the bean paste and mix well. Taste and adjust the seasonings as desired. If you like, you can also add some fresh parsley leaves for an extra touch of freshness.

Serving suggestions

Mashed beans are delicious served warm or at room temperature. You can accompany them with fresh bread, flatbreads, or crunchy croutons. They are also excellent alongside a fresh vegetable salad or pickles for a contrast of textures and flavors.

Variations

If you want to experiment, you can add other spices such as paprika or cumin to give a distinctive flavor. You can also replace the mustard with tahini for an oriental flavor note.

Nutritional information

Beans are rich in protein, fiber, and B vitamins, making them ideal for a healthy diet. A serving of mashed beans can contain about 250 calories, depending on the oil used and the amount of spices. This will provide a feeling of satiety and energy throughout the day.

Frequently asked questions

Can I use canned beans?
Yes, you can use canned beans to save time. Drain the beans well and rinse them before use. Adjust the cooking time accordingly.

How can I store mashed beans?
Mashed beans store well in the refrigerator in an airtight container for 3-4 days. You can reheat them in the microwave or on the stove, adding a little water to bring them back to the desired consistency.

What other recipes can it be combined with?
Mashed beans pair wonderfully with sautéed cabbage, vegetable stews, or even alongside meat dishes if you are not vegetarian. You can also experiment with various sauces or dressings based on yogurt or vegan mayonnaise for an extra flavor boost.

Whether you choose to prepare it as a main dish or as a side, mashed beans are a versatile and nutrient-rich dish that will bring you added health and joy to every meal. So don't hesitate to embark on this culinary journey and impress your family and friends with this simple yet delicious recipe!