Low FODMAP Herbed Maple-Dijon Quinoa Pilaf
Quinoa pilaf gets a serious upgrade here, with fluffy grains cooked in chicken broth and tossed with sautéed red bell pepper and zucchini for color, texture, and a little sweetness. The real star is the maple-Dijon dressing — a quick whisk of mustard, maple syrup, olive oil, and fresh lemon juice that coats every grain with a tangy, slightly sweet gloss you'll want to put on everything. Getting that savory depth without relying on onion or garlic can feel like a puzzle, but garlic-infused oil delivers all the aromatic richness with none of the digestive drama. Scallion greens, flat-leaf parsley, and fresh thyme finish the dish with a bright, herby lift that makes it feel anything but plain. Optional toasted pumpkin seeds add a satisfying crunch if you want a little extra something on top. This recipe serves 4 and works beautifully warm straight from the skillet or at room temperature, making it an easy choice for meal prep or a weeknight side.
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Learn more →Ingredients
4 servings
For the pilaf
- 1 cup dry quinoa, rinsed
- 2 cups chicken broth
- 1 tbsp garlic-infused oil
- ½ cup red bell pepper, finely diced
Ingredient noteA serving of up to about 1/4 cup of red bell pepper is low in FODMAPs. This recipe contains only about 2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- ½ cup zucchini, finely diced
Ingredient noteA serving of up to about 1/2 cup of zucchini is low in FODMAPs. This recipe contains only about 2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid zucchini, please tap it and change its rating to Red.
- 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.
For the dressing
- 2 tbsp maple syrup
- 2 tbsp dijon mustard
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp black pepper
For finishing
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh thyme leaves
- 2 tbsp toasted pumpkin seeds (optional)
Instructions
- 1
Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds, then drain well.
- 2
Bring the chicken broth to a boil in a medium saucepan over high heat. Stir in the rinsed quinoa, reduce the heat to low, cover, and cook until the quinoa has absorbed all the liquid and the germ rings are visible, about 15 minutes. Remove from the heat and let stand, covered, for 5 minutes, then fluff with a fork.
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