Mashed beans

Mashed beans with onion and garlic: a simple and healthy delight

Preparation time: 10 minutes
Cooking time: 60 minutes (including soaking time for the beans)
Total: 70 minutes
Number of servings: 4

Mashed beans is a traditional dish, loved by many, full of flavor and with a creamy texture. It is not only a simple recipe but also an excellent choice for fasting days or for those who want to reduce meat consumption. Additionally, beans are rich in protein, fiber, and vitamins, making this dish a nutritious choice.

Basic ingredients:
- 500 g beans (preferably white or yellow)
- 1 large onion
- 3 cloves of garlic
- 3-4 tablespoons olive oil
- Salt (to taste)
- Pepper (to taste)

For garnish (optional):
- Olives
- Pickled peppers
- Fresh parsley
- Boiled or grated carrot

Step 1: Preparing the beans
Start by soaking the beans the night before in a large bowl of cold water. This step is essential as it helps reduce cooking time and improves digestion. The next day, rinse the beans under cold running water and boil them in salted water. Change the water 3 times during cooking to eliminate gases that can cause abdominal discomfort. Let the beans boil until tender, about 45-60 minutes.

Step 2: Onion and garlic
While the beans are boiling, peel and finely chop the onion. In a pan, add the olive oil and heat it over medium heat. When the oil is hot, add the onion and sauté until golden and translucent, about 5-7 minutes. This will add a sweet and aromatic flavor to the dish. In the last minutes of sautéing, crush the garlic and add it to the pan, allowing it to sauté with the onion for another 1-2 minutes.

Step 3: Mixing the ingredients
After the beans are boiled, drain them well and add them to the sautéed onion and garlic. Using a blender, mash the mixture until you achieve a creamy consistency, but not too fine – it should remain slightly textured for added flavor. If necessary, you can add a little of the water in which the beans were boiled to reach the desired consistency.

Step 4: Seasoning
Add salt and pepper to taste and mix well. Here you can be creative! You can also add other spices, such as sweet paprika or herbs, to give an even more intense flavor.

Step 5: Serving
To achieve a special appearance, you can decorate the plate with olives, pickled peppers, or freshly chopped parsley. A serving of mashed beans pairs perfectly with a fresh salad or toasted bread.

Helpful tips:
- If you don’t have time to soak the beans, you can use canned beans. Just make sure to rinse them well before use.
- For a spicy note, you can add some chili flakes while sautéing the onion.
- This recipe can easily be adapted; you can try adding vegetables like carrots or zucchini to the bean mixture for an extra nutrient boost.

Variations:
- Mashed beans can be transformed into a savory dip for parties, served with crackers or fresh cut vegetables.
- You can turn the recipe into a heartier dish by adding some fried sausage slices on top for a unique taste experience.

Frequently asked questions:
1. Can I use another type of bean?
Of course! You can use red or black beans, but you will get a different color and taste.
2. What drinks go well with mashed beans?
A cold blonde beer or a dry white wine are excellent options that can perfectly complement the dish.
3. What are the nutritional benefits of beans?
Beans are an excellent source of plant-based protein, fiber, B vitamins, and minerals such as iron, magnesium, and potassium, making them ideal for a healthy diet.

I hope this mashed bean recipe becomes one of your favorites! Enjoy every bite and don’t forget to share this delicacy with your loved ones. Cooking is an art, and every meal is an opportunity to create beautiful memories. Enjoy your meal!