Mashed beans
Mashed beans: A traditional recipe full of flavor and health
Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour 15 minutes
Servings: 4
Mashed beans, also known as beaten beans, is a simple yet extraordinarily tasty dish that enjoys great popularity. This recipe is not only an excellent choice for a fasting meal but also a source of plant-based proteins, fiber, and essential nutrients. So, let’s discover together how to prepare this delight!
Recipe history
Beans have been cultivated for thousands of years, becoming a staple ingredient in many cultures due to their nutritional value. The preparation of mashed beans is an ancient tradition that has been passed down from generation to generation, with each family having its own interpretation. This recipe stands out for its simplicity and versatility, allowing for adaptations based on individual preferences.
Ingredients
- 500 g of fat beans or bean paste
- 1 medium onion
- 200-300 ml of tomato passata (or crushed tomatoes)
- Olive oil (3-4 tablespoons)
- Garlic to taste (1-2 cloves, or garlic powder)
- Salt and pepper to taste
- Sweet or hot paprika (to preference)
Preparing the beans
1. Boiling the beans: If using dried beans, make sure to soak them a day in advance. Change the water occasionally to remove substances that may cause gastric discomfort. Then, place the beans in a large pot of water. Add a teaspoon of baking soda to help improve the texture. Let them boil over medium heat until the beans are soft but not falling apart.
2. Changing the water: After the beans have boiled, drain the water (keep some ladles for later). Now is the time to use an immersion blender to mash the beans. Gradually add the reserved water until you achieve the desired consistency. I advise stopping when you reach a creamy texture, but not too liquid.
Preparing the tomato sauce
3. The onion: Peel and finely chop the onion. In a skillet, add olive oil and sauté the onion over low heat until it becomes translucent. This is the moment when the aroma of the onion will fill your kitchen!
4. Adding the tomatoes: After the onion has sautéed, add the tomato passata and paprika. Mix well and add a ladle of the water in which the beans boiled. Let the sauce simmer over low heat until it reduces and becomes more concentrated.
Finalizing the dish
5. Combining the flavors: Add the mashed beans to the skillet, mixing well to combine all the flavors. Let it simmer together for 2-3 minutes, allowing the tastes to blend harmoniously.
6. Seasoning: Adjust salt and pepper to taste. Finally, stir in the grated garlic (or garlic powder) into the mixture and mix well. Let the dish cool slightly for the flavors to settle.
Serving and suggestions
Mashed beans are usually served with pickles, which add a pleasant contrast of textures and flavors. You can also try serving it with mashed potatoes or fresh bread for a hearty and comforting meal. Additionally, a drizzle of olive oil on top at the end adds a touch of refinement.
Tips and variations
- If you desire a more intense flavor, you can add some extra spices, such as cumin or smoked paprika.
- Try adding chopped herbs, like parsley or dill, to give the dish a fresh touch.
- A delicious variation is to add some slices of sausage or crispy bacon for a richer flavor.
Nutritional benefits
Beans are an excellent source of plant-based proteins, fiber, vitamins, and minerals. They are low in fat and high in antioxidants, making them an ideal food for maintaining cardiovascular health. Consuming mashed beans will not only satisfy your hunger but also contribute to a balanced diet.
Frequently asked questions
1. Can I use canned beans? Yes, but make sure to rinse them well to remove excess sodium.
2. How can I store mashed beans? You can store them in the refrigerator in an airtight container for 3-4 days. You can reheat them in the microwave or on the stovetop.
3. Can I freeze mashed beans? Yes, it’s a recipe that freezes very well. Divide it into portions and store it in a suitable container for the freezer.
Mashed beans are not just a recipe, but also a story full of tradition that will remind you of meals shared with loved ones. All that’s left is to put this simple and delicious recipe into practice, enjoy its flavors, and share the joy of cooking with others!
Ingredients: 500 g of fat beans (I had pods and I opened them) 1 medium onion 200-300 ml of tomato passata garlic to taste olive oil salt, pepper paprika
