Bean stew

Bean stew - a savory and comforting dish, perfect for days when we want to enjoy simple yet flavorful tastes. This classic bean stew recipe, easy to make, is an excellent choice for those looking for a healthy and delicious lunch or dinner. Additionally, it is a plant-based dish, rich in nutrients and with a moderate calorie content.

Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Number of servings: 4

Necessary ingredients:
- 250 grams of white beans (preferably dried)
- 1 large onion
- 5 cloves of garlic
- 2 tablespoons of tomato paste
- 1 tablespoon of olive oil (or other preferred oil)
- Salt, to taste
- Water, as needed (approximately 1.5 liters for boiling)

Step 1: Preparing the beans
Start by soaking the white beans. This step is essential as it helps reduce cooking time and improves the digestibility of the beans. So, the night before, place the beans in cold water and let them sit overnight.

Practical tip: Make sure to use a pot large enough, as the beans will swell during soaking.

Step 2: Boiling the beans
After the night has passed, drain the beans and rinse them under cold water. Place the beans in a pot, add fresh water (about 1.5 liters), and add a little salt. Bring to a boil and then reduce the heat to let the beans simmer for 30-45 minutes until they become soft.

Frequently asked question: What do you do if the beans are not soft enough after boiling? You can add hot water and continue boiling until they become soft, but make sure not to let them boil too long, as they will break apart.

Step 3: Preparing the bean paste
Once the beans are boiled and cooled, drain them well. Using a blender or potato masher, mash the beans until you get a smooth paste. Add the crushed garlic and 1 tablespoon of oil, mixing well. Taste and add salt as desired.

Notes about garlic: Garlic adds not only flavor but also health benefits. It is known for its antiviral and antibacterial properties.

Step 4: Preparing the onion sauce
While the bean paste cools, you can take care of the onion. Finely chop the onion and sauté it in a pan with 1 tablespoon of oil over medium heat. Sauté the onion until it becomes golden and translucent, about 5-7 minutes.

Onion tip: If you want to avoid tears while chopping the onion, try cutting it under a stream of cold water or using a sharp knife.

Step 5: Combining the ingredients
Once the onion has turned golden, add the 2 tablespoons of tomato paste. Mix well and let it simmer on low heat for a few minutes until the tomato paste thickens slightly and releases its flavors.

Step 6: Finalizing the stew
Add the onion and tomato paste mixture to the bean paste and mix well. Let it simmer on low heat for 10-15 minutes to allow the flavors to combine perfectly.

Serving suggestion: The bean stew can be served warm, alongside a pickled salad or with a slice of fresh homemade bread. You can also add some croutons for an extra texture.

Possible variations:
- Vegetable stew: You can add diced carrots or red bell peppers when sautéing the onion to diversify the flavors.
- Spicy stew: If you like it spicy, add some chili flakes or a pinch of hot paprika during the preparation of the onion sauce.

Nutritional benefits:
Beans are an excellent source of plant protein, fiber, and vitamins. They are low in fat and rich in nutrients, making them ideal for a balanced diet. This bean stew will not only fill you up but also contribute to your overall health.

Calories:
A serving of bean stew (approximately 250 grams) contains about 200-250 calories, depending on the amount of oil used and any additional ingredients added.

In conclusion, bean stew is a simple yet flavorful dish, perfect for any occasion. With an authentic taste and creamy texture, this recipe is sure to bring a smile to the faces of your loved ones. Don't hesitate to experiment with the ingredients and put your personal touch on this classic recipe! Enjoy!