Low FODMAP Herbed Smoky Paprika Quinoa Pilaf
This smoky, herb-flecked pilaf is the kind of side dish that quietly steals the show — warm, fragrant, and satisfying in a way that feels far more indulgent than it actually is. The smoked paprika and cumin bloom in garlic-infused oil before the quinoa even hits the pan, building a deep, layered base that carries through every bite. One of the trickier parts of cooking for a sensitive gut is getting that savory, aromatic depth without relying on onion or garlic cloves — here, garlic-infused oil delivers all the flavor with none of the fructan load, and only the green tops of the scallions are used, keeping things firmly in safe territory. Toasting the quinoa before adding the broth is a small step that makes a real difference, coaxing out a nutty richness that elevates the whole dish. A squeeze of fresh lemon and a handful of chopped parsley stirred in at the end brighten everything up and keep it from feeling heavy. It comes together in one pan and serves four, making it an easy weeknight staple or a reliable addition to a dinner spread where you need something everyone can actually eat.
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Learn more →Ingredients
4 servings
- 1 cup quinoa, rinsed
- 2 tbsp garlic-infused oil
- 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 medium red bell pepper, finely diced
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper 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.
- 1 ½ tsp smoked paprika
- ¾ tsp ground cumin
- ¼ tsp ground turmeric
- ¼ tsp cayenne pepper (optional)
- 2 cups chicken broth
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh lemon juice
- 2 tbsp fresh chives, finely 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 scallion greens and red bell pepper and cook, stirring occasionally, until the pepper is softened and the scallions are fragrant, about 4–5 minutes.
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