I’ve been going through a Mexican food phase at the moment, not just because it’s very tasty, but also because it’s a type of cuisine that’s really easy to adapt to make it low FODMAP. Beans and legumes generally get a bad rap in the FODMAP world because they’re high in Oligos-GOS and fructans and can cause digestive issues for a lot of people, but many forms of beans are actually low FODMAP as long as you stick to the recommended serving size. That’s why these Mexican bean burritos are actually low FODMAP.
I’ve used tinned butter beans (aka lima beans) in my Mexican bean burritos because they’re great at soaking up flavours and as long as you stick to a portion size of 35g of butter beans per person they remain low FODMAP. Beans are packed full of nutrition, being chock full of iron, dietary fibre, protein and a myriad of vitamins and minerals, so it makes sense to try to incorporate them into our diets wherever we can.
I made my own Mexican spice mix, but Casa de Sante sells an excellent ready-made Mexican Spice Mix which is officially certified by FODMAP Friendly and tastes fantastic. If you like, you can buy it by clicking the link here.
These Mexican bean burritos are incredibly easy to make, requiring nothing more than throwing the ingredients into a saucepan and heating it through. The bean burrito filling also lasts for a good couple of days in the fridge so it’s perfect for making filled tortilla wraps to take for lunches and such like. I served my Mexican bean burritos in soft, warm corn tortillas with a small portion of guacamole (a 20g serving is low FODMAP) and non-dairy sour cream with chives on the side, but they’re delicious even without any additions.
100g green bell pepper (diced)
100g red bell pepper (diced)
1 tbsp smoked paprika
1/2 tsp salt
2 tsps dried oregano
1 tsp ground cumin
1 small tin of drained & rinsed butter beans (140g drained weight)
360g of chopped tomatoes (juice drained off)
1 pouch of long grain microwaveable rice (250g)
8 corn tortillas (or gluten-free)
Place all of your ingredients in a large saucepan and heat through.
Once hot, taste and season if necessary before serving wrapped in the tortillas alongside grated cheese, jalepenos, salsa, guacamole etc.