Mashed beans

Mashed beans with sautéed onions - a simple, delicious recipe perfect for fasting days

If you are looking for a fasting recipe that is not only healthy but also full of flavor, you have come to the right place! Mashed beans with sautéed onions is a classic dish that combines traditional flavors with a creamy texture, making it an excellent choice for any meal. The origins of this recipe are lost in time, being a dish consumed by generations, often associated with moments of family conviviality.

Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour and 15 minutes
Number of servings: 4

Ingredients:
- 500 g white beans
- 2-3 carrots
- 1 dry onion
- 1 head of garlic
- Salt, to taste
- 4-5 green onions
- 50 ml olive oil
- 1 tablespoon sweet paprika

Step-by-step preparation:

1. Preparing the beans: Start by washing the white beans well under a stream of cold water, then soak them in cold water overnight. This step helps the beans rehydrate and cook faster, resulting in a creamier dish.

2. Boiling the beans: In the morning, drain the beans and place them in a large pot. Add the peeled carrots, the whole dry onion, salt, and enough water to cover the ingredients. Boil everything over medium heat for about 45-60 minutes, or until the beans are tender. The aroma of the onion and carrots will enrich the flavor of the dish, so don't skip this step.

3. Preparing the bean puree: When the beans are cooked, drain the water, and you can remove the onion and carrots. Use a blender or mixer to turn the beans into a puree. If you want a finer texture, you can strain the puree through a fine sieve. This step is optional, but it will give you a more elegant result.

4. Sautéing the green onions: Chop the green onions finely. In a skillet, heat the olive oil over medium heat, add the green onions, and sauté for 5-6 minutes, or until they become translucent and release their aroma. Add the sweet paprika and turn off the heat. This combination adds an intense flavor and a splash of color to your dish.

5. Serving: On a plate, place a layer of mashed beans, then add the sautéed onions on top. This dish pairs perfectly with a serving of steaming polenta or fresh bread. Enjoy your meal!

Practical tips:
- Fasting version: This recipe is perfect for fasting days, but you can also add some slices of sausage or fried ham if you want to make it a heartier dish.
- Substitutions: If you don't have white beans, you can use red beans or chickpeas, but the cooking time may vary. Make sure to soak them beforehand for quicker cooking.
- Side dishes: Mashed beans pair excellently with pickles, cabbage salads, or even a spicy sauce for a more intense flavor.
- Storage: The dish can be kept in the fridge for 2-3 days, and the flavor improves as the ingredients cool and combine.

Nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, and minerals, being a healthy food that contributes to maintaining digestive health and reducing the risk of cardiovascular diseases. They are also low in calories, making them an ideal choice for those looking to maintain their weight.

Frequently asked questions:
1. Can I use canned beans?: Yes, for a quicker dish, you can use canned beans. Make sure to drain and rinse them well before use.
2. What is the secret to creamier beans?: Make sure to boil them sufficiently, and if you want, you can add a little olive oil to the puree to improve its texture.
3. How can I enhance the flavor?: Adding spices like cumin or bay leaves during boiling can add extra flavor to the dish.

Now that you have all the necessary information, all that’s left is to start cooking! This recipe for mashed beans with sautéed onions will not only delight your taste buds but also bring a touch of nostalgia and warmth to every meal. Enjoy your dish and don’t forget to share it with your loved ones!