Bean puree with garlic
Mashed beans with garlic - A rustic delicacy
Mashed beans with garlic is one of those recipes that combines tradition with flavor and, with every bite, takes us back to the simple yet joyful meals of our childhood. It is a delicious bean stew, easy to prepare, that can be served both as an appetizer and as a main course. This recipe is perfect for days when we seek comfort in food, and the beans, rich in protein and fiber, provide an excellent source of nutrients.
Preparation time: 20 minutes
Cooking time: 1 hour
Total time: 1 hour and 20 minutes
Number of servings: 4
Ingredients:
- 500 g of beans (preferably white or yellow)
- 2 carrots
- 1 parsnip
- 5 onions (preferably white or yellow)
- 4 garlic cloves
- 2 teaspoons of tomato paste (or tomato puree)
- 3-4 tablespoons of olive oil (or sunflower oil)
- Salt to taste
- Pepper to taste
- 1 teaspoon of sweet paprika
- 1 bay leaf
- Fresh parsley for garnish
Step by step for perfect mashed beans:
1. Preparing the beans:
Start by washing the beans under a stream of cold water. Make sure to remove all impurities or defective beans. After cleaning the beans, soak them in warm water for 4-6 hours or, ideally, overnight. This step not only improves the texture of the beans but also reduces the cooking time.
2. Boiling the beans:
Once the beans have soaked, drain the water and place them in a large pot with fresh water. Add the carrots and parsnip, peeled and cut into large pieces. Boil everything over medium heat, and during the boiling process, change the water 2-3 times. This helps eliminate substances that can cause gastric discomfort.
3. Cooking the vegetables:
When the beans are almost cooked (usually takes about an hour), reduce the heat and add the bay leaf. Let it simmer until the beans become soft and creamy. The carrots and parsnip will add a slightly sweet taste and a pleasant aroma to the dish.
4. Preparing the onions:
In a pan, heat the oil and add the finely chopped onion. Sauté the onion over low heat, stirring frequently, until it becomes translucent and lightly golden. Add the paprika, salt, and pepper, mixing well to release the flavors. Finally, add the tomato paste and let it cook for 3-4 minutes.
5. Blending the beans:
When the beans are cooked, drain the vegetables from the water and keep a little of the cooking liquid. Use a blender or an immersion mixer to turn the beans, carrots, and parsnip into a smooth paste. Add the crushed garlic cloves and two teaspoons of olive oil. If the mixture is too thick, you can add a little of the reserved liquid to achieve the desired consistency. Taste and adjust salt and pepper as needed.
6. Serving the dish:
Mashed beans are served warm, nicely arranged on a plate, and you can top it with fried onions for a crunchy contrast and a touch of freshness from the chopped parsley. It is delicious served alongside fresh bread or even polenta.
Useful tips:
- You can experiment with different types of beans, such as red or black beans, to add a note of diversity.
- If you like a stronger garlic flavor, you can add more garlic cloves or lightly sauté them before adding to the mixture.
- This recipe can also be adapted for a vegan version by eliminating animal fats and using only vegetable oil.
Calories and nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, B vitamins, and minerals like iron and magnesium. A serving of mashed beans (approximately 200 g) contains about 250-300 calories, depending on the amount of oil used. This is a healthy choice for those looking to reduce meat consumption or enrich their diet with plant-based foods.
Frequently asked questions:
1. How can I store mashed beans? Store the beans in an airtight container in the refrigerator, where they can last up to 3 days. You can reheat them easily on the stove or in the microwave.
2. Can I add other vegetables? Of course! You can try adding zucchini, bell peppers, or even spinach to enrich the flavor and color of the dish.
3. What can I serve alongside? Mashed beans pair perfectly with pickles, fresh salads, or even sausages or steak for a more substantial meal.
Mashed beans with garlic is undoubtedly a dish that brings family and friends together at the table. Enjoy it with pleasure and don't forget to share this wonderful recipe with your loved ones!
Ingredients: 500 g beans, 2 carrots, 1 parsnip, 5 onions, 4 cloves of garlic, 2 teaspoons of broth, oil, salt, paprika, 1 bay leaf, parsley for decoration
