Mashed beans

Delicious mashed beans with tomato sauce recipe - a comforting dinner

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Servings: 4

Who doesn’t love a simple yet flavorful dinner? Mashed beans with tomato sauce is a dish that combines tradition and innovation, offering a healthy and tasty meal. This recipe is not only delicious but also packed with nutrients, based on beans, an excellent source of plant-based protein, fiber, and vitamins. Additionally, it’s a perfect choice for those looking to reduce meat consumption, being a savory vegetarian recipe.

Let’s dive into making this recipe!

Necessary ingredients:

- 250 g beans (preferably white beans or kidney beans)
- 2 cloves of garlic
- 2 medium onions
- 1 parsnip (approximately 100 g)
- 1 carrot (approximately 100 g)
- 200 g tomatoes (fresh or canned)
- 200 ml olive oil
- 1 teaspoon dried thyme
- Salt and pepper to taste

Step-by-step instructions:

Step 1: Preparing the beans

1. Start by washing the beans: Place the beans in a bowl, cover them with water, and let them soak for at least 4 hours or ideally overnight. This step helps reduce cooking time and improves digestibility.

2. Boil the beans: After soaking, rinse them well under cold running water. Then, place them in a large pot, add enough water to cover them, and add a teaspoon of salt. Boil the beans over medium heat for 30 minutes or until the beans become tender.

Step 2: Preparing the vegetables

1. Prepare the vegetables: While the beans are boiling, peel and chop the parsnip and carrot into small pieces. These vegetables add a sweet flavor and pleasant texture to the dish.

2. Sauté the onion: In a skillet, add 2-3 tablespoons of olive oil and sauté the chopped onion over medium heat until it becomes golden and translucent. This step will intensify the flavors and give a special taste to the dish.

3. Add the vegetables: Once the onion is cooked, add the chopped parsnip and carrot. Sauté them together for 5-7 minutes, stirring frequently.

4. Tomatoes: Add the diced tomatoes to the skillet and let everything cook over medium heat for 10 minutes, until the tomatoes soften and release their juice.

Step 3: Preparing the mashed beans

1. Mashing the beans: Once the beans are boiled, drain them and place them in a large bowl. Use a potato masher or a blender to mash the beans. Gradually add the olive oil, mixing continuously, as if you were making mayonnaise. This will give the beans a creamy and smooth consistency.

2. Seasoning: Add the crushed garlic (preferably fresh), salt, and pepper to taste. Mix well to combine the flavors.

3. Combining the dishes: Add the tomato sauce (onion, carrot, parsnip, and tomatoes) over the mashed beans. Mix well and let it simmer on low heat for a few minutes for the flavors to blend.

Practical tips:

- Choosing beans: If you don’t have time to soak the beans, you can use canned beans, but make sure to rinse them well before use.
- Varying flavors: You can add other spices, such as sweet paprika or chili, for a spicy note.
- Oil: Olive oil is not the only option; you can experiment with sunflower or canola oil, but the taste will be different.
- Serving: Mashed beans can be served with toasted bread or as a filling for tortillas. It’s a versatile dish that can be adapted to your preferences.

Combos and serving suggestions:

This mashed beans dish is perfect alongside a fresh salad or as a side to meat or fish dishes. You can serve it with a bottle of dry white wine or a refreshing citrus cocktail to complete the meal.

Nutritional benefits:

Beans are an excellent source of plant-based protein, fiber, iron, and B vitamins. They are a filling food that helps maintain healthy digestion and supports heart health.

Frequently asked questions:

1. Can I use other vegetables?
Yes, you can experiment with vegetables like zucchini or bell peppers.

2. How long can it be stored?
Mashed beans store well in the fridge in an airtight container for 3 days. You can reheat them or serve them at room temperature.

3. Is this recipe vegan?
Absolutely! It is a completely plant-based recipe, suitable for vegans and vegetarians.

I hope this recipe has inspired you and encouraged you to try a comforting and delicious dinner. Don’t forget to enjoy every step of cooking and share the meal with loved ones. Enjoy your meal!