Low FODMAP Herbed Sesame-Ginger Quinoa Pilaf
This fragrant, golden pilaf is the kind of side dish that quietly steals the show — nutty quinoa cooked in savory chicken broth and finished with toasted sesame oil, fresh ginger, and a splash of tamari for deep, satisfying umami. It comes together in one saucepan and serves four, making it an easy weeknight win that feels anything but ordinary. Getting that garlicky depth without the digestive fallout is usually the tricky part of Asian-inspired grain dishes, and that's where garlic-infused oil does its quiet magic — all the flavor, none of the fructan load. Scallion greens (white parts left out entirely) add a fresh, mild bite, and toasted sesame seeds give every forkful a little crunch. The finishing drizzle of sesame oil is a small step that makes a big difference, coating the fluffy grains in a warm, aromatic richness you'll want to eat straight from the pan. Optional cilantro and mint can take it in a brighter, more herbaceous direction if you're feeling it. This is the kind of recipe that makes eating carefully feel genuinely exciting rather than like a compromise.
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Learn more →Ingredients
4 servings
- 1 cup quinoa, rinsed
- 2 tbsp garlic-infused oil
- 1 ¾ cups chicken broth
- 1 tbsp fresh ginger, finely grated
- 1 tbsp tamari
- 1 tsp toasted sesame oil
- 1 tsp rice vinegar
- ½ tsp kosher salt
- ¼ tsp ground white 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.
- 2 tbsp sesame seeds, toasted
- ¼ cup fresh cilantro, roughly chopped (optional)
- 2 tbsp fresh mint, roughly chopped (optional)
Instructions
- 1
Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds, then shake off the excess water.
- 2
Heat the garlic-infused oil in a medium saucepan over medium heat until shimmering. Add the rinsed quinoa and cook, stirring frequently, until the grains are dry and smell nutty, about 3 minutes.
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