Low FODMAP Greek Oregano Quinoa Pilaf

Total time40 min

Prep time10 min

Cook time25 min

Bright with lemon, fragrant with dried Greek oregano, and finished with fresh parsley, this quinoa pilaf is the kind of side dish that quietly steals the show. It comes together in a single saucepan and serves four, making it an easy weeknight addition or a reliable dish to bring to a gathering. One of the trickier parts of cooking for a sensitive gut is getting that deep, savory flavor without relying on garlic or onion — this recipe solves that by using garlic-infused olive oil, which delivers all the richness without the problematic fructans. The scallion greens add a mild, fresh bite and are used in place of the white bulb for the same reason. Toasting the quinoa in the oil before adding the broth gives the grains a subtle nuttiness that makes the whole dish feel more complex than the ingredient list suggests. A crumble of feta on top is optional but worth it — aged and hard cheeses like feta are naturally low in lactose, so it fits right in without any compromise. Every component here is intentional, and the result is a pilaf that's genuinely satisfying rather than just "safe to eat."

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Ingredients

4 servings

1 cup dry white quinoa, rinsed
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2 tbsp garlic-infused olive oil
½ cup scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 ¾ cups chicken broth
2 tbsp fresh lemon juice (about 1 lemon)
1 tsp lemon zest
2 tsp dried greek oregano
½ tsp ground cumin
½ tsp salt, plus more to taste
¼ tsp black pepper
¼ cup fresh flat-leaf parsley, roughly chopped
¼ cup crumbled feta cheese (optional)
1 tbsp extra-virgin olive oil, for finishing (optional)

Instructions

1
Place the rinsed quinoa in a fine-mesh strainer and rinse under cold running water for 30 seconds, then shake off the excess water.
2
Heat the garlic-infused olive oil in a medium saucepan over medium heat until shimmering. Add the scallion greens and cook, stirring, until softened and fragrant, about 2 minutes.

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