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.
- 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 upcoming Low FODMAP Wet Burrito Bowls, huevos rancheros, nachos, burritos, tacos, tostadas, and more.
- *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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