Mashed beans

Mashed beans with garlic and sauté: A simple and delicious fasting recipe

Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour and 15 minutes
Servings: 4

Who doesn't love a hearty, healthy, and flavorful meal? Mashed beans are a traditional recipe, a staple that has been cherished through generations. This simple and delicious recipe is not only an excellent choice for fasting days, but it is also an economical option, packed with nutrients. I will present you with the necessary steps to achieve a perfect dish, along with some useful tips and variations to make this meal a true delicacy.

Ingredients:
- 250 g of beans
- 1 head of garlic
- 2-3 medium onions
- 100 g of tomato paste
- Oil (preferably olive oil for a more intense flavor)
- Salt (to taste)

Preparation:

1. Preparing the beans: Start by washing the beans thoroughly. Then, let them soak in a bowl of cold water for at least 8 hours or overnight. This step is essential to reduce cooking time and make the beans easier to digest.

2. Boiling the beans: After the beans have soaked, drain the water and rinse the beans. Place them in a large pot, add fresh water and a teaspoon of salt. Boil the beans over medium heat, changing the water twice during boiling to eliminate compounds that can cause digestive discomfort. Once the beans are cooked (about 45 minutes), drain the water and mash the beans until you achieve a smooth paste.

3. Preparing the garlic: Peel the head of garlic and crush the cloves. Add the crushed garlic to the mashed beans and mix well. Garlic not only adds flavor but is also rich in antioxidants and has multiple health benefits.

4. Preparing the sauté: In a frying pan, add the oil and sauté the finely chopped onions over medium heat. Stir constantly to prevent the onions from burning. When the onions become golden and translucent, add the tomato paste. Continue to stir for a few minutes to allow the flavors to combine.

5. Assembling the dish: Pour the sautéed onion and tomato mixture over the mashed beans and gently mix to combine all the ingredients. You can serve the mashed beans in individual bowls, garnished with freshly chopped parsley if desired.

Practical tips:
- To achieve a creamier texture, you can also add a little olive oil while mashing the beans.
- Instead of tomato paste, you can use fresh tomatoes, but make sure to peel and mash them well.
- If you like a spicy taste, you can add some chopped chili pepper to the sauté.

Nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, and vitamins, making them an ideal ingredient for a balanced diet. This mashed bean recipe is not only tasty but also filling, helping you feel energized.

Delicious combinations:
Mashed beans pair perfectly with a fresh summer salad or toasted bread. You can also serve it alongside warm polenta for a traditional meal. A recommended drink would be a dry white wine to complement the flavors of the dish.

Frequently asked questions:
1. Can I use canned beans?
Yes, if you're in a hurry, canned beans are a quick alternative. Just make sure to rinse them well before use.

2. What other spices can I use?
You can experiment with various spices, such as cumin or paprika, to add an extra layer of flavor.

3. How can I store the mashed beans?
Mashed beans store well in the fridge in an airtight container for 3-4 days. You can reheat them or enjoy them cold, like a spread.

I hope you enjoyed this mashed bean recipe! It is a simple dish, yet full of flavor and tradition. Don't hesitate to put your personal touch on it and try various variations! Enjoy!