Mashed beans with onion sauce

Mashed beans with onion sauce - a rustic delicacy

Mashed beans are a classic dish that evokes memories of home cooking, where simple and natural flavors intertwine to create a comforting and nutritious meal. It is an accessible recipe, perfect for fasting days, but also for anyone who appreciates delicious and healthy food. Over time, beans have been a staple food, valued not only for their taste but also for their rich content of protein and fiber.

Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour and 15 minutes
Servings: 4-6

Necessary ingredients:

- 500 g small white or yellow beans
- 7 medium onions
- 2 tablespoons tomato paste
- 300 ml oil (sunflower or olive, as preferred)
- 3 cloves of garlic
- Salt and pepper to taste

Preparing the beans:

1. Preparing the beans: Start by selecting the beans. Ensure that the beans are whole and free of impurities. Place the beans in a bowl of water and let them soak for 4-6 hours or overnight, to reduce cooking time and improve digestibility.

2. Boiling the beans: After soaking, drain the beans well and rinse them under cold running water. Place the beans in a large pot, add fresh water (about 2-3 fingers above the beans), and bring to a boil. Then reduce the heat to medium and let them simmer for 45-60 minutes. You can check if they are cooked by pressing a bean with your finger; if it breaks easily, it is ready.

3. Mashing the beans: Once the beans are cooked, drain the water and place them in a blender or, more traditionally, use a potato masher to mash them. Add a little water (one tablespoon at a time) to achieve a creamy consistency, but not too watery.

Preparing the onion sauce:

1. Preparing the onions: Peel the onions, wash them, and cut them in half, then slice each half into thin wedges. Heat 150 ml of oil in a pan over medium heat. Add the onions and sauté until they become translucent and slightly browned at the edges, about 10-15 minutes. So, don't rush; caramelized onions will add a deep flavor to the dish.

2. Adding the tomato paste: When the onions are almost done, add the tomato paste and mix well, allowing it to simmer for a minute. Season with salt and pepper to taste.

3. Combine the ingredients: Finally, add the mashed beans to the pan, along with the crushed or finely chopped garlic cloves. Mix everything well and let it cook together for 5-10 minutes, so the flavors can combine.

Serving and variations:

Mashed beans with onion sauce can be served hot, alongside creamy polenta or on a slice of fresh bread. Add a little chili pepper or freshly chopped parsley on top for an extra flavor and color. This recipe pairs perfectly with a summer salad of tomatoes, cucumbers, and onions or with assorted pickles, which add a pleasant contrast.

Helpful tips:

- Choosing the beans: Small beans are ideal for achieving a smooth texture, but you can also experiment with other types of beans, such as red or black, to vary the flavor.
- The oil: If you prefer a healthier option, you can reduce the amount of oil or use extra virgin olive oil for a more intense flavor.
- Garlic: If you love the strong flavor of garlic, you can add more than the three cloves recommended.

Nutrition and benefits:

Beans are an excellent source of plant-based protein, being rich in fiber, vitamins (especially B vitamins), and minerals (such as iron and magnesium). They are low in calories, making them an ideal food for those looking to maintain a balanced diet. A serving of mashed beans (about 200 g) contains approximately 300-350 calories, depending on the amount of oil used.

Frequently asked questions:

- Can I use canned beans? Yes, you can use canned beans to save time. Just make sure to rinse them well before use.
- How can I store mashed beans? You can store mashed beans in an airtight container in the refrigerator for 3-4 days. Reheat in the microwave or on the stovetop, adding a little water to avoid drying out.
- Is this recipe vegetarian? Yes, mashed beans with onion sauce is a vegetarian and vegan recipe, ideal for anyone looking to reduce their consumption of animal products.

This simple recipe for mashed beans with onion sauce is not only easy to prepare but also full of flavor and health. Try it and enjoy a dish that will remind you of family meals, full of warmth and joy!