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Easy Low FODMAP Refried Beans (Vegan Option)


  • Author: Gail
  • Total Time: 10 minutes
  • Yield: 5 servings 1x

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

  1. 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.
  2. 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. 
  3. 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.
  4. 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.
  5. Serve as a side dish with or component to your favorite Mexican dishes, such as my upcoming Low FODMAP Wet Burrito Bowls, huevos rancheros, nachos, burritos, tacos, tostadas, and more.

Notes

  • *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.
  • **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

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