Description
These low FODMAP refried beans are easy to make and go splendidly as a side dish or component of a variety of Mexican dishes. Low FODMAP and gluten-free with a vegan option.
Ingredients
Scale
- 14 ounce can chickpeas*
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon lard, ghee, butter (or avocado oil for vegan option)*
- 3/4 teaspoon chili powder*
- 1/2 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 2 teaspoons lime juice
- 2 tablespoons - 1/4 cup water (or more for smoother consistency)
Instructions
- Pour the can of chickpeas in a fine mesh sieve / strainer and gently rinse with cold water until thoroughly rinsed. Set in the sink or over a bowl to drain.
- Place a small saucepan (mine is 1.5 quarts) on medium heat on the stovetop and add garlic-infused olive oil and lard, ghee, butter, or avocado oil.
- Once the lard or butter is melted (or allow the avocado oil to heat up for about 1 minute if using it), add chickpeas, chili powder, cumin, and sea salt and stir to coat the chickpeas in seasonings and oil. Cook on medium heat for 5-6 minutes, stirring frequently, until the chickpeas are thoroughly heated. Remove saucepan from heat.
- Using a potato masher or fork, mash the chickpeas until about halfway mashed or to your desired consistency. Stir in lime juice and 2 tablespoons of water, adding additional water, 1 tablespoon at a time, until your desired smoothness is reached, and mashing more if needed.
- Serve as a side dish with or component to your favorite Mexican dishes, such as my Low FODMAP Wet Burrito Bowls, Low FODMAP Taco Salad, huevos rancheros, nachos, burritos, tacos, tostadas, and more.
Notes
- Canned chickpeas: Monash University’s Low FODMAP Diet App lists canned chickpeas (a.k.a. garbanzo beans), rinsed, as low FODMAP in servings of up to ¼ cup or 42 grams per serving. These refried beans are low FODMAP in ¼ cup servings.
- Lard, ghee, butter, or avocado oil: As lard, ghee, butter, and avocado oil are fats and do not contain carbs, they are FODMAP free; however, fat can be a gut irritant for some people with IBS.
- Chili powder: contains capsaicin which can be bothersome to some people with IBS. Reduce or omit if your body responds poorly to spicy food.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Side Dish
- Method: Stovetop
- Cuisine: Mexican-Inspired
