Bean puree for fasting

Mashed beans for fasting - a simple and comforting delicacy

Are you looking for a fasting recipe that will delight your taste buds and provide you with a hearty meal? Mashed beans are the perfect choice! This traditional recipe is not only nutritious but also full of flavors, making it ideal for fasting days or for anyone who desires a healthy and delicious meal.

Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Servings: 4

The history of mashed beans is closely linked to the culinary traditions of many cultures, often associated with simple yet filling dishes. Beans are an excellent source of plant-based protein and can be prepared in countless ways. This recipe is a simplified yet extremely tasty version that will bring a touch of warmth to every meal.

Ingredients:

- 500 g of beans (preferably white or yellow)
- 200 ml of sunflower or olive oil
- 3 medium onions
- 2 bell peppers (one red and one green for added color)
- 3 garlic cloves
- 1 carrot
- 2 bay leaves
- salt to taste
- freshly ground pepper to taste
- 200 g of fresh tomatoes or 100 ml of tomato paste
- a bunch of greens (parsley or dill)

Preparation:

1. Preparing the beans: Start by washing the beans thoroughly under cold running water. Then, soak them in water for 6-8 hours or preferably overnight. This will help reduce cooking time and make the beans easier to digest.

2. Boiling the beans: After soaking, drain the water and put the beans in a pot. Cover the beans with fresh water, adding the bay leaves. Boil the beans for about 30-40 minutes. If you have a pressure cooker, cooking will be much faster, reducing the boiling time to just 15-20 minutes.

3. Adding the vegetables: Once the beans are nearly cooked, add the chopped onion, bell pepper, and carrot. These vegetables will enrich the flavor of the dish, bringing natural sweetness. Continue boiling for another 10-15 minutes.

4. Draining and mashing: Once the beans and vegetables are cooked, drain the mixture, reserving a little of the cooking water. Using a blender, mash the beans and vegetables until you achieve a smooth paste, gradually adding reserved water until you reach the desired consistency.

5. Preparing the sauce: In a frying pan, add the oil and sauté the remaining onion, crushed garlic, and diced bell peppers. When the onion turns golden, add the chopped tomatoes or tomato paste, seasoning with salt and pepper to taste. Let the sauce simmer for a few minutes until it thickens.

6. Serving: Place the mashed beans in bowls and pour the aromatic sauce on top. Sprinkle with finely chopped greens and enjoy this dish warm, alongside a fresh salad or homemade bread.

Practical tips:

- Spice variation: You can experiment with different spices, such as sweet or smoked paprika, cumin, or even chili pepper, to add extra flavor.
- For a richer texture: Adding boiled potatoes to the bean mixture will bring extra creaminess.
- A citrus note: A teaspoon of freshly squeezed lemon juice added to the tomato sauce will enhance the flavors and provide a pleasant contrast.
- Storage: Mashed beans keep well in the refrigerator for 2-3 days and can be reheated without problems. They can also be frozen for later consumption.

Nutritional benefits:

Beans are an excellent source of plant-based protein and fiber, beneficial for digestive health. They are also rich in B vitamins, iron, and antioxidants, contributing to a strong immune system.

Frequently asked questions:

1. Can I use canned beans?
Yes, you can use canned beans to save time. Make sure to drain and rinse them well before use.

2. What can I use as a side dish?
Mashed beans pair perfectly with a fresh summer salad or pickles. Toasted bread will also complement this dish excellently.

3. Is this recipe suitable for vegans?
Absolutely! This recipe contains no animal-derived ingredients and is perfect for a vegan diet.

For an even more enjoyable experience, serving mashed beans alongside a glass of semi-dry red wine or fresh tomato juice will turn the meal into a feast. Enjoy your meal!