Simple bean stew

Simple Bean Stew

Simple bean stew, a traditional delicacy enjoyed for generations, combines simplicity with flavor. This fasting recipe is not only nutritious but also easy to prepare, making it perfect as an appetizer or a main course. With a rich taste and creamy texture, bean stew is a dish that brings a touch of nostalgia to every meal.

Preparation time: 20 minutes
Cooking time: 1 hour (approximately, depending on the type of beans)
Total time: 1 hour and 20 minutes
Number of servings: 4-6

Ingredients:
- 1 kg white beans (preferably "brick" or "cheese" type)
- 200 ml extra virgin olive oil (for a more intense flavor)
- A head of garlic (about 5-6 cloves)
- Salt (to taste)
- Pepper (to taste)
- Sweet paprika (optional, for a splash of color and flavor)

Preparing the bean stew:

1. Choosing the beans: Start by selecting the beans. Make sure the beans are whole, without impurities or spots. This is a crucial step, as the quality of the ingredients determines the final taste of the dish.

2. Washing: Place the beans in a strainer and rinse under cold running water. This step helps to remove any impurities and dust.

3. Boiling: Transfer the beans to a large pot and add cold water. Bring to a boil over medium heat. Once it starts boiling, you can reduce the heat and let it simmer for 10 minutes. After this time, drain the water and add fresh water again. Repeat this process 3 times. This technique helps to eliminate substances that can cause gastric discomfort.

4. Mashing the beans: After the beans have boiled for 30-40 minutes (or until soft), drain the water and mash the beans with a potato masher or blender until you achieve a smooth paste. If you prefer a more rustic texture, you can leave some whole beans.

5. Preparing the garlic: Peel the garlic cloves and press them. Garlic is an essential ingredient that will add a distinctive flavor to your stew. If you prefer a stronger taste, you can let the garlic sit for a few minutes before adding it.

6. Mixing the ingredients: In a large bowl, combine the bean paste with the olive oil. Use about 200 ml to achieve a creamy consistency and rich flavor. Add the crushed garlic, salt, pepper, and, if desired, a teaspoon of sweet paprika for an extra touch of flavor and color.

7. Serving: The bean stew can be served warm or cold. It can be accompanied by pickles, red onion, or olives, adding a pleasant contrast of textures and flavors. Additionally, a splash of lemon juice or balsamic vinegar can balance the flavors.

Useful tips:
- Dried beans: If using dried beans, it is recommended to soak them overnight. This will reduce cooking time and aid digestion.
- Vegetable version: To turn the stew into a more complex dish, you can add vegetables such as carrots or celery boiled together with the beans.
- Seasoning: You can experiment with different spices, such as cumin or oregano, to add distinct flavors.

Nutritional benefits:
Bean stew is rich in plant-based proteins, fiber, and B vitamins. It is a hearty dish beneficial for digestion, ideal for those following a vegetarian or vegan diet. Each serving contains approximately 300 calories, depending on the amount of oil used.

Frequently asked questions:
- Can I use canned beans? Yes, you can use canned beans for a quicker dish. Just make sure to rinse them well before use.
- How can I store bean stew? You can store the stew in the refrigerator in an airtight container for 3-4 days. You can reheat it on the stove or in the oven.
- Can it be frozen? Yes, bean stew can be frozen. Make sure to let it cool completely before transferring it to airtight containers.

Simple bean stew is more than just a fasting dish; it is a recipe that brings together tradition and comfort, perfect for family meals or special occasions. With each bite, you will enjoy a dish that reminds you of the abundant meals of your childhood. Try this recipe today and let yourself be carried away by its delicious flavors!