Low FODMAP refried beans
This recipe has small serving sizes due to the FODMAP content of beans. Think of it as a condiment rather than a main protein.
Ingredients
- 1 x 400g can of kidney beans rinsed and drained (approximately 250g after draining)
- 30 g coriander washed and chopped
- 30 g spring onion greens washed and chopped
- 40 ml 2 tablespoons lime juice
- 40 ml 2 tablespoons neutral oil of choice
- 1 1/2 – 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt to your tastes
- Pickled jalapeno to your tastes
Instructions
- Blend all ingredients together in a small food processor. Taste and adjust, adding 20-40ml (1-2 tablespoons) water if you want to thin the beans out. Divide into low FODMAP portions and serve.
Notes
- This recipe makes approximately 400g beans. The kidney bean content needs to be divided between 3 portions to remain low FODMAP.
- Think of this like a sauce to serve with other proteins, as opposed to the main protein. The serving sizes are around 1/4 cup per person, which is not enough for a complete meal for many people.
- Keep in mind that beans only have small low FODMAP thresholds. You will need to serve these beans with low fructan foods to avoid FODMAP stacking.
- Read the notes in the body of the post for FODMAP notes and suggestions.
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