Mashed beans

Mashed beans with sautéed onions and garlic – A delicious and comforting recipe

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Servings: 4

Mashed beans are a classic dish that combines tradition and flavor in every bite. Its origins are lost in the mists of time, being appreciated in many cultures for its creamy texture and rich flavors. This dish is not only tasty but also very nutritious, being an excellent source of plant-based proteins, fiber, and minerals. So, let's get started!

Ingredients

- 200 g boiled beans (preferably white or yellow)
- 3 medium onions
- 100 ml sunflower oil or olive oil
- 3 cloves of garlic
- salt, to taste
- pepper, to taste

Instructions

1. Preparation phase: If using dried beans, make sure to soak them overnight. The next day, boil the beans in salted water until soft, then drain well. If using canned beans, make sure to rinse them well under cold running water to remove excess salt and preservatives.

2. Preparing the onions: Peel and finely chop the 3 onions. Heat a large pan over medium heat and add the oil. When the oil is hot, add the onions and sauté for about 10 minutes, or until golden and soft. Meanwhile, peel the 3 cloves of garlic and lightly crush them.

3. Adding the garlic: Once the onions are ready, add the crushed garlic to the pan and mix well. Let everything sauté together for another 2-3 minutes, being careful not to burn the garlic. Turning off the heat and letting it sit for 5 minutes will allow the flavors to combine.

4. Preparing the beans: Transfer the boiled beans to the bowl of a food processor. Add the onion and garlic mixture (strained if you prefer a smoother texture) and start blending. Gradually add the oil, continuing to blend until you achieve a smooth paste. Taste and add salt and pepper to your liking.

5. Serving: Place the bean paste on a large platter, shaping it nicely. You can garnish it with the remaining sautéed onions for an appetizing look.

Serving suggestion

Mashed beans are usually served with warm polenta and pickles, such as pickled cherry tomatoes or pickled peppers. These accompaniments bring a delicious contrast between creamy and crunchy, as well as a note of acidity that perfectly complements the dish.

Variations and useful tips

1. Adding tomatoes: You can enrich the mixture with a tablespoon of tomato juice added during the sautéing of the onions. This will give a more intense flavor and a vibrant color to the dish.

2. Spicy mashed beans: If you like a bit of heat, you can add chopped chili peppers during the sautéing of the onions for a spicier flavor.

3. Texture: If you prefer a more rustic texture, do not blend completely, but leave some bean pieces for a pleasant contrast.

4. Nutritional benefits: Beans are rich in protein and fiber, contributing to healthy digestion and maintaining optimal body weight. They are also a good source of iron and B vitamins, essential for metabolism.

Frequently asked questions

- Can I use other types of beans?
Of course! Red or black beans are excellent alternatives that bring a different flavor.

- How can I store mashed beans?
You can store mashed beans in an airtight container in the fridge for 3-4 days. You can reheat them easily in the microwave or on the stove with a little oil or water.

- Is this recipe vegan?
Yes, mashed beans are a completely vegan recipe, ideal for those following a plant-based diet.

Conclusion

Mashed beans are a simple yet flavorful dish, perfect for any meal. It is an easy recipe to make, which can be customized to your tastes. So, don’t hesitate to experiment and bring your own ideas to this classic dish. Enjoy!