Frijoles refritos faciles et pauvres en FODMAP (option végétalienne)

Ingrédients

• 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)

Préparation

1. 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. 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. 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. 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. 5

   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.