I have made mashed beans at home several times, especially when I want something simple and suitable for fasting. If you have time to soak the beans the night before, everything becomes much quicker the next day. One thing I insist on is changing the water several times while boiling, even though it seems like an extra step, because it gives a cleaner taste. Otherwise, everything is quite straightforward – the ingredients are few, and the result is always good either cold or at room temperature.
Quick Info
Total time: about 10-12 hours (including overnight soaking)
Preparation time: 10-15 minutes
Actual cooking time: 2-3 hours (depends on the beans)
Servings: 4-6
Difficulty: easy to medium, especially if you have a blender
Fasting recipe
Ingredients
500 g dried beans
1 tablespoon extra virgin olive oil
1 head of garlic
1 large onion (or 2 small)
1 tablespoon tomato paste (or tomato juice)
salt, to taste
1 teaspoon Delikat (optional)
fresh parsley, for garnish (optional)
Preparation Method
1. Rinse the beans in several waters and soak them in cold water for at least 8 hours, ideally overnight. The beans will cook faster if well-hydrated.
2. The next day, discard the soaking water, place the beans in a pot, and cover with fresh water. Bring to a boil.
3. When it first boils, drain the water, rinse the beans, and then boil them again in another pot of hot water. Repeat this process once or twice, changing the water a total of 2-3 times to get rid of the strong taste or bloating.
4. Let the beans simmer on low heat until they easily break apart between your fingers. Drain the water (save a cup if you want to adjust the texture later).
5. Peel the garlic and crush it. Mash the beans with a blender or potato masher, adding the garlic and salt to taste. Mix well; if it's too thick, add a bit of the water in which they cooked.
6. For the topping: peel the onion, slice it julienne (thin strips), and sauté it in oil over low heat. When it starts to turn golden, add Delikat (if using) and tomato paste or juice. Let it cook for another 2-3 minutes, stirring, until the sauce reduces a bit.
7. Transfer the mashed beans to a dish and top with the onion and sauce. Sprinkle with chopped parsley if desired.
8. Let it cool completely before serving. You can refrigerate it if you're not eating it immediately.
Why I make this recipe often
Mashed beans are perfect for fasting days or when I want something hearty without expensive ingredients. They keep well and can be enjoyed both on bread and as a side dish. It doesn’t involve complicated techniques, and the ingredients are cheap and readily available. I can control the texture to my liking – either smoother or more rustic.
Tips and Variations
Tips
- Use hot water when changing the boiling water to keep the cooking process going.
- Don’t skip the soaking step, as it greatly shortens the boiling time.
- If you don’t have a blender, use a fork or potato masher.
- Adjust the amount of garlic to your taste.
Substitutions
- Tomato paste can be replaced with tomato juice or omitted for a more neutral option.
- Olive oil can be substituted with any other vegetable oil, if preferred.
- Delikat is optional; you can omit it or replace it with a bit of sweet paprika.
Variations
- For extra flavor, you can add a bit of sweet paprika to the sautéed onion.
- If you want the beans less dense, gradually add some of the cooking water.
- You can add a pinch of ground cumin if you like the aroma.
Serving Ideas
- On slices of fresh or toasted bread.
- As a side dish for fasting meals.
- Can be used as a filling for flatbreads or savory pancakes.
Frequently Asked Questions
1. How long should the beans be soaked?
Ideally overnight, for at least 8 hours. If you're in a hurry, at least 4-5 hours, but the texture will be different.
2. Can I use canned beans?
Not for this recipe, as you won't have the same control over the final texture and taste. Dried beans are essential here.
3. Can it be made without a blender?
Yes. You can mash the beans with a potato masher or even with a fork. It will be more rustic, but the taste will be the same.
4. Why is the boiling water changed several times?
It helps eliminate compounds that give a heavy taste and reduces the risk of bloating.
5. What type of onion is best for the topping?
A classic white or yellow onion. Red onion is fine, but it adds a different sweetness.
Nutritional Values
Approximately, one serving of mashed beans (about 150 g) contains:
- Calories: 180-220 kcal
- Protein: 10-12 g
- Carbohydrates: 32-36 g
- Fat: 2-4 g
These are approximate values and may vary depending on how much oil, garlic, or tomato paste you use. Beans are a good source of fiber and plant protein.
Storage and Reheating
Mashed beans store well in the refrigerator, covered, for up to 4 days. If you want to reheat them, stir vigorously and possibly add a tablespoon of water, as they thicken when cold. The onion topping can be heated separately or added directly from the fridge, according to preference. Freezing is not recommended, as the texture changes after thawing.
Quick Info
Total time: about 10-12 hours (including overnight soaking)
Preparation time: 10-15 minutes
Actual cooking time: 2-3 hours (depends on the beans)
Servings: 4-6
Difficulty: easy to medium, especially if you have a blender
Fasting recipe
Ingredients
500 g dried beans
1 tablespoon extra virgin olive oil
1 head of garlic
1 large onion (or 2 small)
1 tablespoon tomato paste (or tomato juice)
salt, to taste
1 teaspoon Delikat (optional)
fresh parsley, for garnish (optional)
Preparation Method
1. Rinse the beans in several waters and soak them in cold water for at least 8 hours, ideally overnight. The beans will cook faster if well-hydrated.
2. The next day, discard the soaking water, place the beans in a pot, and cover with fresh water. Bring to a boil.
3. When it first boils, drain the water, rinse the beans, and then boil them again in another pot of hot water. Repeat this process once or twice, changing the water a total of 2-3 times to get rid of the strong taste or bloating.
4. Let the beans simmer on low heat until they easily break apart between your fingers. Drain the water (save a cup if you want to adjust the texture later).
5. Peel the garlic and crush it. Mash the beans with a blender or potato masher, adding the garlic and salt to taste. Mix well; if it's too thick, add a bit of the water in which they cooked.
6. For the topping: peel the onion, slice it julienne (thin strips), and sauté it in oil over low heat. When it starts to turn golden, add Delikat (if using) and tomato paste or juice. Let it cook for another 2-3 minutes, stirring, until the sauce reduces a bit.
7. Transfer the mashed beans to a dish and top with the onion and sauce. Sprinkle with chopped parsley if desired.
8. Let it cool completely before serving. You can refrigerate it if you're not eating it immediately.
Why I make this recipe often
Mashed beans are perfect for fasting days or when I want something hearty without expensive ingredients. They keep well and can be enjoyed both on bread and as a side dish. It doesn’t involve complicated techniques, and the ingredients are cheap and readily available. I can control the texture to my liking – either smoother or more rustic.
Tips and Variations
Tips
- Use hot water when changing the boiling water to keep the cooking process going.
- Don’t skip the soaking step, as it greatly shortens the boiling time.
- If you don’t have a blender, use a fork or potato masher.
- Adjust the amount of garlic to your taste.
Substitutions
- Tomato paste can be replaced with tomato juice or omitted for a more neutral option.
- Olive oil can be substituted with any other vegetable oil, if preferred.
- Delikat is optional; you can omit it or replace it with a bit of sweet paprika.
Variations
- For extra flavor, you can add a bit of sweet paprika to the sautéed onion.
- If you want the beans less dense, gradually add some of the cooking water.
- You can add a pinch of ground cumin if you like the aroma.
Serving Ideas
- On slices of fresh or toasted bread.
- As a side dish for fasting meals.
- Can be used as a filling for flatbreads or savory pancakes.
Frequently Asked Questions
1. How long should the beans be soaked?
Ideally overnight, for at least 8 hours. If you're in a hurry, at least 4-5 hours, but the texture will be different.
2. Can I use canned beans?
Not for this recipe, as you won't have the same control over the final texture and taste. Dried beans are essential here.
3. Can it be made without a blender?
Yes. You can mash the beans with a potato masher or even with a fork. It will be more rustic, but the taste will be the same.
4. Why is the boiling water changed several times?
It helps eliminate compounds that give a heavy taste and reduces the risk of bloating.
5. What type of onion is best for the topping?
A classic white or yellow onion. Red onion is fine, but it adds a different sweetness.
Nutritional Values
Approximately, one serving of mashed beans (about 150 g) contains:
- Calories: 180-220 kcal
- Protein: 10-12 g
- Carbohydrates: 32-36 g
- Fat: 2-4 g
These are approximate values and may vary depending on how much oil, garlic, or tomato paste you use. Beans are a good source of fiber and plant protein.
Storage and Reheating
Mashed beans store well in the refrigerator, covered, for up to 4 days. If you want to reheat them, stir vigorously and possibly add a tablespoon of water, as they thicken when cold. The onion topping can be heated separately or added directly from the fridge, according to preference. Freezing is not recommended, as the texture changes after thawing.