Craving a delicious side dish that won't upset your sensitive stomach? Look no further! These Low FODMAP Refried Beans are about to revolutionize your meal time, offering all the rich, creamy flavor of traditional Mexican beans without the digestive drama. Perfect for those managing IBS or following a low FODMAP diet, this recipe proves that dietary restrictions don't mean sacrificing taste or satisfaction.
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Cuisine: Mexican
Serves: 4 servings
Ingredients
- 2 cups canned pinto beans, drained and rinsed
- 2 tablespoons garlic-infused olive oil
- 1/2 teaspoon cumin
- Salt, to taste
- Black pepper, to taste
Instructions
- Drain and thoroughly rinse the canned pinto beans under cold running water to remove excess sodium and reduce potential digestive discomfort.
- Heat the garlic-infused olive oil in a medium-sized skillet over medium heat, ensuring the oil is evenly distributed across the pan's surface.
- Add the rinsed pinto beans to the skillet and begin mashing them using a potato masher or the back of a wooden spoon, creating a slightly chunky texture.
- Sprinkle ground cumin over the beans, stirring to distribute the spice evenly throughout the mixture.
- Continue cooking and mashing the beans for approximately 8-10 minutes, stirring occasionally to prevent sticking and promote even heating.
- Season with salt and black pepper to taste, adjusting the seasoning gradually and tasting as you go.
- Cook for an additional 2-3 minutes until the beans reach your desired consistency - either slightly chunky or more smooth and creamy.
- Remove from heat and let the refried beans rest for 2-3 minutes to allow flavors to meld and texture to settle.
- Transfer to a serving dish and serve warm as a side dish or accompaniment to other low FODMAP meals.
Tips
- Rinsing is Key: Always thoroughly drain and rinse canned beans to reduce sodium and potential digestive triggers.
- Choose the Right Oil: Garlic-infused olive oil provides flavor without the FODMAP-heavy whole garlic cloves.
- Mashing Technique: For the perfect texture, use a potato masher or wooden spoon and vary your mashing - some beans should remain slightly whole for a rustic feel.
- Season Gradually: Add salt and pepper in small increments, tasting as you go to achieve the perfect flavor balance.
- Consistency Control: Cook and mash the beans to your preferred texture - some like them chunky, others smooth and creamy.
- Serving Suggestion: These refried beans are versatile! Serve as a side dish, spread on low FODMAP tortillas, or use as a base for other Mexican-inspired recipes.
- Storage Tip: Store leftovers in an airtight container in the refrigerator for up to 3-4 days, reheating gently before serving.
Nutrition Facts
Calories: 170kcal
Carbohydrates: 26g
Protein: 10g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
