Delicious mashed bean recipe with broth sauce - A traditional dish with an authentic taste
Mashed beans are a comfort food known for their creamy texture and rich flavor. This dish is perfect as an appetizer, side dish, or even as a main course alongside a fresh salad. It's a simple and quick recipe, but with a big impact on the taste buds. Let's get started!
Preparation time: 30 minutes
Cooking time: 1 hour
Total time: 1 hour and 30 minutes
Servings: 4-6
Ingredients
For boiling:
- 500 g of beans (preferably white or yellow)
- 1 whole onion, peeled
- 1 whole carrot
- 1 teaspoon of dried thyme (optional)
For preparation:
- 4-5 cloves of garlic, crushed
- Salt and pepper, to taste
- 8 tablespoons of olive oil or sunflower oil
For the sauce:
- 1 large onion, sliced
- 1-2 tablespoons of tomato paste
- A pinch of salt
History of Mashed Beans
Mashed beans have deep roots in traditional cuisine, symbolizing rustic meals and home cooking. Over the years, this recipe has been adapted and reinterpreted in various ways, but its essence remains the same: simple yet flavorful ingredients. It is a dish that brings family and friends together, making it ideal for gatherings and relaxing evenings.
Step-by-Step Instructions
1. Preparing the Beans:
- Start by washing the beans well under cold running water. Then, place the beans in a pot and add water, ensuring it is about 2-3 fingers above the beans.
- Let the beans soak for a few hours or ideally overnight. This step will reduce cooking time and make the beans easier to digest.
2. Boiling the Beans:
- After the beans have soaked, drain the water and add fresh water. Boil the beans over medium heat, changing the water twice. This will help eliminate substances that may cause digestive discomfort.
- In the third water, add the whole onion, carrot, and thyme. Let it boil until the beans and vegetables are well cooked, approximately 45 minutes.
3. Preparing the Bean Cream:
- Once cooked, drain the beans and let them cool slightly. Then, transfer the beans, onion, and carrot to a blender. Add the 8 tablespoons of oil and blend until you achieve a smooth paste. If you prefer a more rustic texture, you can leave some larger pieces.
- Add the crushed garlic cloves, salt, and pepper to taste. Mix well to combine the flavors.
4. Preparing the Broth Sauce:
- In a pan, add a little oil and sauté the sliced onion until golden. This step will add depth of flavor to the dish.
- When the onion is ready, add a small cup of water and cover the pan with a lid. Let it simmer until the water evaporates.
- Add the tomato paste and mix well. Let it cook for another 2-3 minutes to combine the flavors.
5. Serving:
- Pour the broth sauce over the bean cream and gently mix to incorporate. Serve the dish warm, with fresh bread, pita, or even with raw vegetables like carrots or bell peppers.
Practical Tips
- Choosing the Beans: You can experiment with different types of beans, such as red or black beans, to achieve varied flavors and colors.
- Vegan Option: This recipe is already vegan, but you can also add fresh herbs like parsley or dill for a fresh touch.
- Enhancements: If you want an even more intense flavor, you can add a few drops of lemon juice or a tablespoon of tahini to the bean cream.
Frequently Asked Questions
1. Can I use canned beans?
Of course! Canned beans are a quick option. Just make sure to rinse them well before use.
2. How can I store mashed beans?
Mashed beans can be stored in the refrigerator in an airtight container for 3-4 days. You can reheat them or serve them cold as a dip.
3. What can I pair mashed beans with?
Pair mashed beans with a tomato and onion salad, or with grilled vegetables. You can also serve it alongside a refreshing drink, such as mint tea or a natural citrus juice.
Calories and Nutritional Benefits
Mashed beans are an excellent source of plant-based protein, fiber, and essential nutrients. A serving of about 150 g contains approximately 200 calories, making it a healthy choice for a balanced diet. Rich in antioxidants and vitamins, mashed beans contribute to digestive health and maintaining energy levels.
Personal Note
This mashed bean recipe reminds me of evenings spent with family, gathering around the table and enjoying traditional dishes. Every time I make it, I love to add a few different spices, such as smoked paprika, to give it a personal touch. I encourage you to experiment and leave your mark on each recipe!
Enjoy this mashed bean recipe with broth sauce and don’t hesitate to share it with your loved ones!
Mashed beans are a comfort food known for their creamy texture and rich flavor. This dish is perfect as an appetizer, side dish, or even as a main course alongside a fresh salad. It's a simple and quick recipe, but with a big impact on the taste buds. Let's get started!
Preparation time: 30 minutes
Cooking time: 1 hour
Total time: 1 hour and 30 minutes
Servings: 4-6
Ingredients
For boiling:
- 500 g of beans (preferably white or yellow)
- 1 whole onion, peeled
- 1 whole carrot
- 1 teaspoon of dried thyme (optional)
For preparation:
- 4-5 cloves of garlic, crushed
- Salt and pepper, to taste
- 8 tablespoons of olive oil or sunflower oil
For the sauce:
- 1 large onion, sliced
- 1-2 tablespoons of tomato paste
- A pinch of salt
History of Mashed Beans
Mashed beans have deep roots in traditional cuisine, symbolizing rustic meals and home cooking. Over the years, this recipe has been adapted and reinterpreted in various ways, but its essence remains the same: simple yet flavorful ingredients. It is a dish that brings family and friends together, making it ideal for gatherings and relaxing evenings.
Step-by-Step Instructions
1. Preparing the Beans:
- Start by washing the beans well under cold running water. Then, place the beans in a pot and add water, ensuring it is about 2-3 fingers above the beans.
- Let the beans soak for a few hours or ideally overnight. This step will reduce cooking time and make the beans easier to digest.
2. Boiling the Beans:
- After the beans have soaked, drain the water and add fresh water. Boil the beans over medium heat, changing the water twice. This will help eliminate substances that may cause digestive discomfort.
- In the third water, add the whole onion, carrot, and thyme. Let it boil until the beans and vegetables are well cooked, approximately 45 minutes.
3. Preparing the Bean Cream:
- Once cooked, drain the beans and let them cool slightly. Then, transfer the beans, onion, and carrot to a blender. Add the 8 tablespoons of oil and blend until you achieve a smooth paste. If you prefer a more rustic texture, you can leave some larger pieces.
- Add the crushed garlic cloves, salt, and pepper to taste. Mix well to combine the flavors.
4. Preparing the Broth Sauce:
- In a pan, add a little oil and sauté the sliced onion until golden. This step will add depth of flavor to the dish.
- When the onion is ready, add a small cup of water and cover the pan with a lid. Let it simmer until the water evaporates.
- Add the tomato paste and mix well. Let it cook for another 2-3 minutes to combine the flavors.
5. Serving:
- Pour the broth sauce over the bean cream and gently mix to incorporate. Serve the dish warm, with fresh bread, pita, or even with raw vegetables like carrots or bell peppers.
Practical Tips
- Choosing the Beans: You can experiment with different types of beans, such as red or black beans, to achieve varied flavors and colors.
- Vegan Option: This recipe is already vegan, but you can also add fresh herbs like parsley or dill for a fresh touch.
- Enhancements: If you want an even more intense flavor, you can add a few drops of lemon juice or a tablespoon of tahini to the bean cream.
Frequently Asked Questions
1. Can I use canned beans?
Of course! Canned beans are a quick option. Just make sure to rinse them well before use.
2. How can I store mashed beans?
Mashed beans can be stored in the refrigerator in an airtight container for 3-4 days. You can reheat them or serve them cold as a dip.
3. What can I pair mashed beans with?
Pair mashed beans with a tomato and onion salad, or with grilled vegetables. You can also serve it alongside a refreshing drink, such as mint tea or a natural citrus juice.
Calories and Nutritional Benefits
Mashed beans are an excellent source of plant-based protein, fiber, and essential nutrients. A serving of about 150 g contains approximately 200 calories, making it a healthy choice for a balanced diet. Rich in antioxidants and vitamins, mashed beans contribute to digestive health and maintaining energy levels.
Personal Note
This mashed bean recipe reminds me of evenings spent with family, gathering around the table and enjoying traditional dishes. Every time I make it, I love to add a few different spices, such as smoked paprika, to give it a personal touch. I encourage you to experiment and leave your mark on each recipe!
Enjoy this mashed bean recipe with broth sauce and don’t hesitate to share it with your loved ones!