Mashed beans with onion and garlic

Mashed beans with onion and garlic - A traditional recipe full of flavor

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Total time: 1 hour and 45 minutes
Servings: 4-6

Introduction

Mashed beans is a dish that has crossed generations, bringing families and friends together around the table. This simple yet delicious dish offers a perfect combination of nutrients and flavor, making it an excellent choice for light lunches or dinners. Its creamy texture, enriched by the flavors of sautéed onions and garlic, makes it irresistible.

Necessary ingredients

- 300 g white beans
- 4 medium onions (2 for boiling, 2 for frying)
- 2 medium carrots
- 250 ml olive oil (or vegetable oil)
- 5 cloves of garlic
- 2 tablespoons of tomato paste (or tomato puree)
- Salt and pepper to taste

Preparing the beans

1. Starting: Begin by washing the white beans under a stream of cold water. Soak the beans in cold water from evening until morning. This step is essential as it helps reduce cooking time and improves the digestibility of the beans.

2. Boiling the beans: In the morning, discard the soaking water and place the beans in a clean pot, covering them with cold water. Add a teaspoon of salt. On another burner, place a separate pot of water to boil, which will be used to change the bean water.

3. Changing the water: When the beans start to boil, let them cook for 15 minutes, then discard the water. Add hot water from the previously prepared pot. Repeat this operation once more to eliminate substances that may cause digestive discomfort.

4. Adding vegetables: After the second water change, add the peeled carrots and the whole onions to the pot. Let everything simmer on low heat, checking occasionally. The beans are ready when the bean starts to burst, which should take about 1 hour and a half.

5. Cooling and draining: Once the beans are boiled, remove the carrots and onions from the pot. You can enjoy them with a drizzle of olive oil and salt as a delicious snack.

Preparing the bean paste

1. Mashing the beans: Place the boiled beans in a strainer to drain excess water. Then, transfer the beans to a large bowl and use a potato masher to turn them into a paste. Personally, I like to leave a few whole beans for texture.

2. Adding flavors: Add salt to taste and drizzle the oil in a thin stream while mixing with a wooden spoon to achieve a creamy consistency. The previously mashed garlic is now added to the bean paste. The flavors combine to create a savory dish.

Preparing the sautéed onions

1. Sautéing the onions: Cut the remaining onions into small cubes and sauté them in a pan with a bit of oil until they become translucent and slightly golden. This step is essential to release the sweet flavors of the onions, which will perfectly complement the beans.

2. Adding the tomato paste: When the onions are ready, add the tomato paste and mix quickly, then turn off the heat. This combination will add a rich flavor and an attractive color to your dish.

Assembling the dish

1. Plating: Use a deep plate or a platter to arrange the mashed beans. You can shape it artistically or leave it with a rustic look.

2. Adding the onions: Place the sautéed onions on top, allowing the contrast of colors and textures to shine. This detail not only enhances the appearance but also the flavor of the dish.

Serving suggestions

Mashed beans can be served as an appetizer, alongside toasted bread or pita. It can also be a delicious accompaniment to grilled meats or roasted vegetables. A fresh salad of tomatoes and cucumbers will perfectly complement this dish.

Personalized version

If you want to add a touch of originality, you can try adding some spices like cumin or paprika. These will transform the mashed beans into a dish with international flavors.

Nutritional information

White beans are an excellent source of plant protein, fiber, and vitamins. They are low in calories, with about 120 calories per serving, making them ideal for a balanced diet. Olive oil adds healthy fats, and garlic is known for its beneficial properties on the immune system.

Frequently asked questions

1. Can I use canned beans?
Although dried beans offer a better texture, you can use canned beans. Make sure to drain and rinse them well before use.

2. How can I store mashed beans?
Mashed beans keep well in the refrigerator in an airtight container for 2-3 days. You can reheat them in the microwave or on the stove.

3. What other ingredients can I add?
You can experiment with fresh herbs like parsley or dill, or even with hot peppers for a spicy kick.

I invite you to try this simple and refined recipe for mashed beans with onion and garlic. The dish will surely bring a touch of joy to every meal! Each bite will be a healthy and delicious choice, perfect for any occasion.

 Ingredients: 300 g white beans, 4 onions (2 for boiling, 2 for frying on top), 2 carrots, 250 ml oil, 5 cloves of garlic, 2 tablespoons of tomato paste, salt and pepper to taste