Mashed beans

Mashed beans with caramelized onions: a simple and delicious traditional recipe

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

Mashed beans are a classic dish, popular in many cuisines, with deep roots in the culinary traditions of various cultures. This recipe is not only delicious but also rich in protein and fiber, making it an excellent choice for a healthy meal. Here’s how to prepare perfect mashed beans, combined with caramelized onions, that will delight everyone’s taste buds!

Necessary ingredients:

- 500 g beans (you can use white or red beans, according to your preference)
- 4-5 medium onions
- 2 tablespoons tomato paste (or tomato puree)
- 200 ml oil (preferably olive oil for a refined taste)
- Salt, to taste
- Pepper, to taste
- 3-4 cloves of garlic

Ingredient details:

- Beans: Choose quality beans, free of defects and well-dried. White beans are sweeter, while red beans have a more intense flavor. Make sure to soak them to cook more easily.
- Onions: Opt for yellow or white onions, as they become sweet and caramelized when cooked.
- Tomato paste: This will add a beautiful color and rich flavor to your dish. You can use natural tomato puree, without preservatives, for added health benefits.
- Oil: Extra virgin olive oil is ideal due to its rich flavors, but you can also use sunflower oil if you prefer a neutral taste.

Preparation steps:

1. Soaking the beans: Start by selecting and washing the beans. Place them in a large bowl with cold water and let them soak for a few hours or, ideally, overnight. This will help the beans hydrate and cook faster.

2. Boiling the beans: After the beans have soaked, drain the water and place them in a pot with boiling water. Let them boil for a few minutes, then change the water for another clean boiling one. This method will help eliminate some substances that can cause gastric discomfort. Boil the beans for 15-20 minutes, then repeat the water changing process.

3. Adding seasonings: After changing the water for the second time, add salt and 1-2 tablespoons of oil to the pot. Continue boiling the beans until they become soft. This may take between 30 and 60 minutes, depending on the type of beans you chose.

4. Preparing the puree: Once the beans are boiled, drain them in a colander and let them cool slightly. Then, mash the beans together with the peeled garlic cloves using a blender or food processor. Gradually add 100 ml of oil and a little water from the cooking liquid until you achieve a creamy, lump-free paste.

5. Caramelizing the onions: Peel and finely chop the onions. In a pan, heat 100 ml of oil and add the onions with a pinch of salt. Cook over medium heat, stirring occasionally and adding a little water, until the onions become golden and soft. This process will bring out the natural sweetness of the onions.

6. Adding the tomato paste: Once the onions are caramelized, add the tomato paste and continue cooking for 5-10 minutes, with a little water, to prevent burning. Taste and add salt and pepper to your liking.

7. Serving: Place the bean puree in plates or bowls, then top with the caramelized onion mixture. You can garnish with chopped fresh parsley for a more attractive presentation.

Serving suggestions:

Mashed beans can be served warm, alongside pickles or fresh salads. They are also wonderful on toasted bread or as a side dish to various meat dishes. Additionally, you can pair this dish with a refreshing yogurt drink or a glass of red wine.

Nutritional benefits:

Beans are an excellent source of plant-based protein, fiber, and vitamins, positively impacting digestive health. They help maintain optimal cholesterol levels and assist in weight management.

Frequently asked questions:

1. Can I use canned beans? – While dried beans offer a better flavor, you can use canned beans to save time. Just make sure to rinse them well before using.

2. How can I store mashed beans? – They store well in the refrigerator in an airtight container for 3-4 days. You can easily reheat them in the oven or on the stovetop.

3. Can I add other spices? – Absolutely! You can experiment with cumin, paprika, or herbs to add extra flavor.

Possible variations:

- Mashed beans with bacon: Add a few pieces of crispy bacon for a smoky flavor and crunchy texture.
- Spicy beans: Include hot peppers or chili flakes for a kick of heat in the dish.
- Beans with cheese: Top with feta cheese or telemea cheese to enrich the dish with a salty and creamy taste.

In conclusion, mashed beans with caramelized onions is a simple yet flavorful dish, perfect for any meal. With this recipe, you will surely impress family and friends! Enjoy your meal!