Boiled beans
Mashed Beans with Fried Onions and Parsley Garnish
Preparation time: 30 minutes
Cooking time: 90 minutes
Total time: 2 hours
Number of servings: 4-6
Here is a delicious and comforting recipe that transforms beans into a creamy and flavorful dish. Mashed beans are a traditional dish, easy to make, and popular in many cuisines around the world. This dish is not only tasty but also packed with nutritional benefits, being an excellent source of plant-based proteins and fiber.
Ingredients needed:
- 500 g beans (preferably white or yellow)
- 1 medium potato
- 1 carrot
- 1 parsnip
- 5 large onions
- 7 cloves of garlic
- 2 tablespoons of tomato paste (or tomato purée)
- Oil (preferably olive oil for a more intense flavor)
- Salt, pepper, and paprika to taste
- Fresh parsley for garnish
Useful tips for ingredients:
- Beans: Choose quality beans without defects. White or yellow beans are ideal for achieving a smooth texture.
- Vegetables: The potato, carrot, and parsnip not only add flavor to the dish but also enrich it with nutrients. Make sure they are fresh for the best results.
- Onion: Use white or yellow onions to achieve a sweet taste when sautéed.
- Garlic: Choose fresh garlic cloves, as they contribute to the intense aroma of the dish.
Preparing the beans:
1. Soak the beans: Rinse the beans well and soak them in a bowl of cold water, adding a few tablespoons of salt. Let them soak for 8-12 hours. This step will help the beans rehydrate and cook faster.
2. Boiling the beans: After soaking, drain and rinse the beans under cold water. Fill a pot with fresh water and add the beans to boil. When the water starts to boil, change it at least three times to remove natural toxins. This will also help reduce digestive gases.
3. Adding vegetables: After changing the water for the last time, add the carrot, the whole onion (peeled), the parsnip, and the potato. Simmer in a pressure cooker for about 30-40 minutes.
Fried onions:
1. Preparing the onions: While the beans are boiling, peel and julienne the remaining onions. In a pan, add oil and sauté the onions over medium heat, stirring frequently, until they become translucent and slightly golden.
2. Adding the tomato paste: Once the onions are ready, add the two tablespoons of tomato paste and mix well. Let it simmer for a few minutes to blend the flavors.
Finalizing the dish:
1. Blending the beans: Once the beans are well cooked, drain them and transfer them to a blender. Add the peeled garlic and 2-3 tablespoons of oil. Blend until you achieve a smooth paste. If you want a less thick texture, add a little cooking water.
2. Seasoning: Taste and adjust with salt, pepper, and paprika to your liking.
Serving:
1. Presentation: Place the mashed beans on a wide plate. Add the fried onions on top and garnish with freshly chopped parsley.
2. Serving suggestion: This dish pairs wonderfully with fresh bread, pickles, or even on a bed of green salad.
Nutritional benefits:
Beans are an excellent source of plant-based proteins, containing fiber that aids digestion and keeps you feeling full. They are also rich in B vitamins and minerals like iron and magnesium.
Frequently asked questions:
- Can I use canned beans?: Yes, but it is recommended to rinse them well and boil them briefly to remove excess sodium.
- How can I store the mashed beans?: Keep them in the refrigerator in an airtight container. They can be consumed the next day, but the flavor will intensify.
- What other ingredients can I add?: You can experiment with various herbs or spices, such as cumin, for a different note.
Possible variations:
- Mashed beans with pancetta: for a richer flavor, add pancetta or bacon to the pan with the onions, sautéing them together.
- Mashed beans with bell pepper: replace some of the onion with sautéed bell pepper for a sweeter taste and vibrant color.
Indulge yourself with this mashed bean recipe that will bring warmth and comfort to every plate. It is a simple yet soulful dish, perfect for enjoying with family and friends. Enjoy your meal!
Ingredients: 500 g beans, one potato, one carrot, one parsnip, 5 onions, 7 cloves of garlic, 2 tablespoons of broth, oil, salt, pepper, and paprika to taste
