Mashed beans

Mashed beans with fried onions and garlic - a traditional, simple, and delicious recipe

Preparation time: 20 minutes
Cooking time: 1 hour and 30 minutes
Total time: 1 hour and 50 minutes
Servings: 4-6

Mashed beans are one of those dishes that bring a touch of nostalgia in every bite. It is a savory and nutritious dish, perfect for fasting days or for a simple family meal. This recipe is based on accessible ingredients, yet with a taste that will make you always come back to it. Let's get started!

Necessary ingredients

- 500 g of beans (preferably white or yellow)
- 2 medium carrots
- 1 parsnip
- 5 large onions
- 4 cloves of garlic
- 2 tablespoons of tomato paste (or tomato purée)
- 2 tablespoons of oil (preferably olive oil for a more refined taste)
- Salt, pepper, and sweet paprika to taste
- 1 bay leaf
- Fresh parsley for decoration

Preparing the beans

1. Soak the beans: It is essential to wash the beans well under a stream of cold water. Then, let them soak in warm water for a few hours (ideally overnight). This will help reduce cooking time and make the beans more digestible.

2. Boil the beans: After soaking, drain the water and rinse the beans. Then, boil them in 2-3 different waters. This method helps remove substances that can cause gastric discomfort. In the last water, add the carrots and parsnip, sliced into rounds. Use a pressure cooker to reduce cooking time. Simmer until the beans are soft.

Preparing the sauce

3. Sauté the onions: While the beans are boiling, chop the onions into small cubes. In a pan, heat a tablespoon of oil over medium heat. Add the onions and sauté until they become translucent. Season with salt, pepper, and sweet paprika to give it an intense flavor.

4. Add the tomato paste: Once the onions are sautéed, add the tomato paste and bay leaf. Mix well and let it simmer for 5 minutes. This sauce will add extra flavor to the mashed beans.

Combining the ingredients

5. Mashing the beans: When the beans are cooked and soft, drain some of the water (you can keep it to adjust the consistency). Use an immersion blender or a food processor to mash the beans together with the garlic cloves and the remaining 2 tablespoons of oil. Here, you have the option to leave the beans more textured or make them completely creamy, depending on personal preference.

6. Adjust the taste: Add salt to taste and, if the mixture is too thick, add a little of the bean water you saved. Mix well until you achieve the desired consistency.

Serving

7. Finishing the dish: Transfer the mashed beans to a serving bowl. On top, add the fried onions you prepared earlier and garnish with chopped fresh parsley.

Serving suggestions

Mashed beans pair perfectly with pickles or a fresh cabbage salad. Additionally, a slice of fresh or toasted bread with a drizzle of olive oil will perfectly complement the meal. Furthermore, this recipe goes well with a glass of white wine or a fruit compote to balance the flavors.

Nutritional notes

Beans are an excellent source of protein and fiber, making them ideal for a healthy diet. They are low in fat and rich in vitamins such as B1, B6, and folate. This dish contributes to cardiovascular health and helps maintain blood sugar levels. This recipe contains approximately 250 calories per serving, depending on the amount of oil used and how it is served.

Possible variations

1. Beans with sausages: If you want to turn the recipe into a heartier main dish, add fried or smoked sausages, sliced into rounds, to the onion sauce.
2. Beans with vegetables: You can enrich the recipe with vegetables such as bell peppers or zucchini, to add extra vitamins and flavor.
3. Spicy beans: If you like spicy food, add some chopped hot pepper to the onion sauce.

Frequently asked questions

- Can I use canned beans? Yes, if you don't have time to boil dried beans, canned beans can be a quick alternative. Just make sure to rinse them well to remove excess salt.
- Can I freeze mashed beans? Absolutely! Mashed beans freeze well. Be sure to store them in airtight containers and consume them within 3-4 months.
- What other spices can I use? Experiment with different spices such as cumin, coriander, or turmeric to add an exotic touch to the dish.

Mashed beans are more than just a simple meal - they are a state of mind, a moment of gathering with family and friends. Enjoy every bite and turn every meal into a feast of flavors! Bon appétit!