Mashed beans
Bean Spread – A Traditional Recipe that Combines Simplicity with Flavor
Bean spread is a classic dish that brings together simple ingredients to create a delicious and nourishing meal. This recipe is not just a lunch option, but a story in every bite, a reminder of the moments spent around the table with loved ones. In this recipe, I will guide you step by step to achieve the perfect result, along with some useful tips and variations to personalize this dish.
Preparation time: 20 minutes
Cooking time: 1 hour
Total time: 1 hour and 20 minutes
Servings: 4
Necessary ingredients:
- 500 g dried beans (preferably white or yellow)
- 1 large onion (for the dish)
- 1 carrot (for flavor and color)
- 1 large potato (whole, for boiling)
- 3 tablespoons olive oil (optional, sunflower oil can also be used)
- Salt and pepper (to taste)
- 1 teaspoon dried thyme
- 1 red onion (for the salad)
- 1 tablespoon oil (for the salad)
- 1/2 teaspoon sweet or hot paprika (to taste)
- 1 tablespoon tomato paste (optional, for a richer flavor)
- 4 cloves of garlic (for added flavor)
Step-by-step preparation:
1. Preparing the beans: Start by soaking the beans. Ideally, leave them in cold water overnight, preferably for 8-12 hours. This will help reduce cooking time and make the beans easier to digest. In the morning, discard the soaking water and rinse the beans well under cold running water.
2. Boiling the beans: Place the beans in a large pot and add fresh water, enough to cover them by about two fingers. Add the whole potato, which will help absorb the gases released by the beans, preventing bloating.
3. Initial boiling: Bring the water to a boil and let the beans cook for a few minutes, then discard this water, as it contains substances that can cause gastric discomfort. Repeat this process twice to ensure the beans are well cleaned.
4. Final boiling: Add boiled water (if necessary) and let the beans simmer over medium heat. When the beans are nearly cooked (about 30-40 minutes), add the finely chopped carrot and onion.
5. Seasoning: About 10 minutes before turning off the heat, add thyme, salt, and pepper to taste. The olive oil can also be added now to enhance the flavor of the dish.
6. Preparing the bean spread: Once the beans are well cooked, drain the water, leaving a little for the desired consistency. Add a tablespoon of oil and the crushed garlic. Using an immersion blender or a regular blender, blend until you achieve a smooth and creamy paste. If you prefer a more rustic texture, you can leave some whole beans.
7. Preparing the onion salad: Thinly slice the red onion and mix it with a tablespoon of oil, paprika, and tomato paste. This will add a note of freshness and acidity to the dish.
8. Serving: The bean spread is served warm, garnished with the onion salad. You can accompany it with a slice of fresh bread or pickles for a complete culinary experience.
Useful tips:
- Choosing beans: Make sure to use fresh beans, as old beans may take longer to cook.
- Vegan option: This recipe is already vegan, but if you prefer, you can substitute the olive oil with vegan butter for a different taste.
- Customization: Experiment with different spices, such as oregano or parsley, to add a distinct note.
Nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, and essential nutrients like iron and magnesium. Consuming beans can help maintain heart health and control blood sugar levels.
Frequently asked questions:
- Can I use canned beans?: Yes, but you should rinse them well before use to remove excess sodium.
- How can I store the bean spread?: You can store the bean spread in airtight containers in the refrigerator for up to 3 days. It can be reheated in the microwave or on the stovetop.
In conclusion, bean spread is a versatile and nourishing dish, perfect for quick lunches or family dinners. Try pairing this recipe with a fresh salad or a refreshing drink, such as mint tea or fruit compote, for a balanced and delicious meal. Get ready to enjoy the flavors and textures of this simple yet flavorful recipe!
Ingredients: 500 g. beans 1 onion 1 carrot 1 potato 3 tablespoons olive oil salt pepper thyme red onion for salad 1 onion 1 tablespoon oil 1/2 teaspoon sweet or hot paprika 1 tablespoon tomato juice 4 cloves garlic
