Mashed beans

Mashed Beans – a traditional recipe full of flavor and nostalgia

Preparation time: 20 minutes
Cooking time: 1 hour
Total time: 1 hour and 20 minutes
Number of servings: 4-6

Mashed beans is a dish that evokes family meals, reminiscent of childhood, when flavors intertwined with stories shared at the table. This simple and delicious recipe can be adapted according to preferences and is perfect as an appetizer or side dish.

Basic ingredients

- 400 g white beans (preferably dried beans)
- 2 large onions
- 1 carrot
- 100 ml olive oil
- Garlic (to taste, recommended 4-6 cloves)
- 1/2 teaspoon paprika
- Salt (to taste)

Each ingredient plays its role in creating a delicious dish. White beans are rich in protein and fiber, making them a healthy choice for a light lunch or dinner. Olive oil adds a touch of refinement, while garlic gives it an unmistakable flavor. The onion and carrot, added during the boiling of the beans, not only enrich the aroma but also provide a more pleasant texture.

Step by step – Preparation guide

1. Preparing the beans: Start by washing the white beans well under cold running water. Then, soak them in cold water for 4-6 hours (or overnight if you have time). This step is essential to reduce cooking time and make the beans easier to digest.

2. Boiling the beans: After the beans have soaked, put them in a large pot with water. Bring the water to a boil, then change the water at the first boil. This will help eliminate some toxins and make the beans less gas-producing. Fill the pot again with hot water and repeat this operation 2-3 times.

3. Adding vegetables: In the last water, add the carrot and onion, cut into quarters. These will give a sweet and pleasant taste to the beans. Boil the beans together with the vegetables until soft, about 45-60 minutes.

4. Mashing the beans: Once the beans are well cooked, drain them and mash them in a blender. Add the olive oil, crushed garlic (you can adjust it according to your preferences), and salt. Blend until you achieve a fluffy cream. If you want a finer texture, you can add a little of the cooking water.

5. Preparing the sautéed onion: In a pan, sauté the sliced onion in a few tablespoons of olive oil until golden. Finally, add the paprika, mixing well to obtain a flavorful sauce.

6. Assembling the dish: Let the bean mixture cool slightly, then pour the sautéed onion sauce on top. Gently mix to combine the flavors.

7. Serving: Serve the mashed beans cold, alongside focaccia alla genovese or with fresh bread. It is an excellent appetizer, full of flavor and health.

Useful tips

- Vegan option: The recipe is already vegan, but you can replace olive oil with coconut oil for a different flavor.
- Varied flavors: You can experiment with different spices, such as cumin or sweet paprika, to add a personal touch to the dish.
- Storing the beans: Mashed beans store well in the refrigerator in airtight containers and can be consumed even after a few days.

Nutritional benefits

White beans are an excellent source of plant-based protein, essential for a balanced diet. They are rich in fiber, which aids digestion and helps maintain a healthy weight. Additionally, garlic has antibacterial and anti-inflammatory properties, adding a health boost to the dish.

Frequently asked questions

1. Can I use canned beans?
Yes, you can use canned beans, but make sure to rinse them well before use to remove excess sodium.

2. How can I make the mashed beans less thick?
If you prefer a thinner consistency, you can add a little more oil or water from the cooking liquid.

3. What other side dishes go well with mashed beans?
This recipe pairs perfectly with grilled vegetables, fresh salads, or even baked potatoes.

The mashed bean recipe is not only a delicious dish but also a way to enjoy moments spent around the table with loved ones. Experiment, personalize, and enjoy every bite!