Mashed beans

Recipe for Mashed Beans with Onion and Garlic

Mashed beans are a traditional, simple, and delicious dish, perfect for enjoying as an appetizer or alongside a juicy steak. This recipe will not only delight you with its flavors but also bring a touch of nostalgia for tastes of the past. Additionally, beans are an excellent source of plant-based protein and fiber, making them not only tasty but also nutritious.

Preparation time: 30 minutes
Cooking time: 1 hour
Total time: 1 hour and 30 minutes
Number of servings: 6-8

Ingredients:
- 1 kg beans (preferably white beans or 'bobby' beans)
- 1 head of garlic (about 10-12 cloves)
- 5-6 onions (preferably white or yellow onions)
- 4-5 tablespoons tomato paste
- 1 pinch of ground black pepper
- 1 tablespoon salt
- 7-8 tablespoons sunflower or olive oil
- Delicat (or any preferred seasoning to taste)

Step-by-step preparation:

1. Preparing the beans:
Carefully select the beans, removing any impurities or damaged beans. Soak the beans in a large bowl of cold water, letting them sit for at least 8 hours or ideally overnight. This step will not only reduce cooking time but also aid in the digestibility of the beans.

2. Boiling the beans:
After soaking, drain and rinse the beans under cold running water. Place the beans in a pot with fresh water, enough to cover them. Boil over medium heat for about 1 hour or until the beans are soft but not falling apart. Check occasionally to ensure there is enough water, adding warm water if necessary.

3. Preparing the onions:
While the beans are boiling, peel and finely chop the onions. Heat the oil in a pan over medium heat. Add the chopped onions and sauté until they become translucent, stirring frequently to avoid burning. This process will release the flavors of the onions and add a sweet taste to the dish.

4. Adding the tomato paste:
Once the onions are sautéed, add the tomato paste and pepper. Mix well and let it simmer on low heat for 10-15 minutes. The mixture should have a smooth consistency and a vibrant color. If you prefer a more intense flavor, you can also add a bit of chili pepper or sweet paprika.

5. Preparing the bean puree:
Once the beans are cooked, drain them, reserving about a cup of the cooking liquid. Then, mash the beans with a wooden spoon or use a food processor, gradually adding the reserved liquid until you achieve a smooth paste. This step is essential for obtaining a creamy texture.

6. Finalizing the dish:
Add the crushed garlic, half of the sautéed onions, and salt to taste. Mix well to combine all the ingredients. You can adjust the consistency by adding more bean liquid if necessary. Taste and adjust the seasonings, finishing with Delicat or other preferred spices.

7. Serving:
Serve the mashed beans in a bowl, topped with the remaining sautéed onions. You can drizzle a little extra virgin olive oil for added flavor. It pairs perfectly with fresh bread, polenta, or alongside meat dishes. For a touch of freshness, you can add a few chopped parsley leaves or fresh chili.

Useful tips:
- If you want a stronger flavor, you can add a few bay leaves during the boiling of the beans.
- Mashed beans can be stored in the refrigerator in an airtight container for up to 3 days. You can reheat it in the microwave or on the stove, adding a little water to restore creaminess.
- For a spicier version, add a few drops of hot pepper sauce to the bean mixture.

Nutritional values (per serving):
- Calories: approximately 250 kcal
- Protein: 12 g
- Fat: 10 g
- Carbohydrates: 30 g
- Fiber: 8 g

Frequently asked questions:
1. Can I use canned beans?
Yes, you can use canned beans, but the taste will be slightly different. Be sure to rinse them well to remove excess sodium.

2. Can I make the mashed beans vegan?
This recipe is already vegan, but you can adjust the seasonings to your preferences.

3. What other dishes pair well with mashed beans?
Mashed beans pair excellently with fish dishes, grilled meats, or steamed vegetables.

This mashed bean recipe is not only a culinary delight but also a way to reconnect with culinary traditions. Whether you enjoy it with loved ones or prepare it for yourself, each bite will bring a touch of warmth and comfort. Enjoy!

 Ingredients: 1 kg beans, 1 head of garlic, 5-6 onions, 4-5 tablespoons of tomato paste, 1 teaspoon of pepper, 1 tablespoon of salt, 7-8 tablespoons of oil, delicate

 Tags:  bean garlic mashed beans