Low FODMAP Balsamic Maple Rice Pilaf
Rice pilaf rarely gets this much personality, and this balsamic-maple version is genuinely hard to stop eating — sweet, tangy, and savory all at once, with a glossy finish that makes it feel far fancier than a weeknight side has any right to be. The trick is toasting the basmati in garlic-infused oil before the broth goes in, which builds a nutty depth that plain steamed rice just can't touch. Garlic-infused oil is the smart swap here: you get all that rich, aromatic flavor without the fructans that make regular garlic a problem, so there's no guesswork or gut-crossing-fingers involved. The balsamic-maple-Dijon glaze is whisked together in minutes and folded in right at the end, coating every grain without turning the texture gummy. Scallion greens — the low-FODMAP-friendly part of the plant — add a fresh, mild bite on top that balances the sweetness beautifully. At four servings, the portions are calibrated so both the rice and the maple syrup stay well within safe thresholds, which means you can actually enjoy a full plate instead of measuring anxiously. A pat of butter stirred in at the finish is optional, but honestly, don't skip it.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 1 ½ cups basmati rice
- 2 tbsp garlic-infused oil
- 2 ¾ cups low-sodium chicken broth
- 3 tbsp balsamic vinegar
Ingredient noteA serving of up to about 3 3/4 teaspoons of balsamic vinegar is low in FODMAPs. This recipe contains only about 2 1/4 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid balsamic vinegar, please tap it and change its rating to Red.
- 3 tbsp pure maple syrup
- 1 tsp dijon mustard
- ½ tsp fine salt
- ¼ tsp black pepper
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tbsp unsalted butter (optional)
Instructions
- 1
Place the basmati rice in a fine-mesh strainer and rinse under cold running water, stirring with your hand, until the water runs clear, about 1 minute. Shake off the excess water.
- 2
In a small bowl, whisk together the balsamic vinegar, maple syrup, and Dijon mustard until smooth. Set aside.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!