Mashed beans

Mashed beans with tomato and garlic sauce – A traditional recipe full of flavor

Mashed beans is a recipe that brings together simple yet intense flavors evoked from times long past. It is a dish that not only provides comfort and warmth but is also a healthy choice, rich in protein, fiber, and essential nutrients. This recipe for mashed beans, served with a fragrant tomato and garlic sauce, is perfect for both a family dinner and as an appetizer at a festive meal.

Preparation time: 30 minutes
Cooking time: 1 hour
Total time: 1 hour and 30 minutes
Number of servings: 4-6

Ingredients:
- 1 kg beans (preferably white or kidney beans)
- 1 head of garlic
- 2 large onions
- 1 celery root (about 200g)
- 2 pieces of parsnip
- 1 can of tomato paste (about 200g)
- 2 carrots
- Olive oil (or sunflower oil) – to taste
- Salt – to taste
- Pepper – to taste
- Dried thyme – to taste
- Fresh parsley – for garnish

Preparation:

1. Preparing the beans: Start by washing the beans thoroughly under cold running water. It is recommended to soak the beans in cold water the night before to reduce cooking time and improve digestibility. After soaking, rinse the beans again.

2. Cooking the ingredients: Place the beans in a large pot and add fresh water (about 2-3 times more than the beans). Add the onion cut in half, diced celery, whole carrots, and parsnip. Boil everything over medium heat for about 1 hour or until the beans become soft. Don’t forget to remove the foam that forms on the surface.

3. Mashing the beans: Once the beans are cooked, drain the water (you can keep a little to adjust the consistency) and transfer the ingredients to a bowl. Use an immersion blender or a potato masher to mash the ingredients until you achieve a creamy consistency. Gradually add olive oil, salt, pepper, and a few crushed garlic cloves. Mix well to obtain a smooth and homogeneous texture.

4. Preparing the tomato sauce: In a separate pan, add a little olive oil and sauté the remaining chopped onion and a few garlic cloves until golden and fragrant. Add the tomato paste and mix well. Season with dried thyme and salt to taste. Let the sauce simmer on low heat for 10-15 minutes for the flavors to combine.

5. Serving: Pour the mashed beans into a large bowl or a deep plate, and top with the tomato and garlic sauce. Sprinkle with freshly chopped parsley for an extra touch of freshness and color.

Practical tips:
- Choosing the beans: White beans or chickpeas are the most suitable for this recipe, but you can also experiment with other types, such as red or black beans.
- Flavors: You can also add other spices, such as sweet or hot paprika, to adjust the level of spiciness.
- Variations: Instead of tomato sauce, you can try a version with yogurt and dill sauce, which will provide a pleasant contrast to the mashed beans.
- Serving: This mashed bean recipe pairs perfectly with fresh bread or polenta. You can also add some fried sausage slices or feta cheese for extra flavor.

Nutritional information (per serving):
- Calories: Approximately 250 kcal
- Protein: 12 g
- Fat: 8 g
- Carbohydrates: 35 g
- Fiber: 10 g

Frequently asked questions:
1. Can I use canned beans?: Yes, you can use canned beans to reduce preparation time. Make sure to rinse them well before use.
2. How can I store mashed beans?: Mashed beans store well in the fridge for 3-4 days. You can reheat them in the microwave or on the stove, adding a little oil or water to achieve the desired consistency.
3. What are the best accompaniments?: Mashed beans go wonderfully with a fresh vegetable salad or pickles. A refreshing drink, such as mint tea, will perfectly complement the meal.

This dish is not just a simple recipe but also a story about tradition, family, and comfort. Enjoy every bite and share the joy of cooking with your loved ones!