LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Recipe

This simple quinoa pilaf is a lovely partner for countless main courses, and it can act as a vegan main course in its own right, too: Just use vegetable broth and add some sautéed tempeh. Toasting the quinoa and cooking
it in broth or stock lends it a fuller, richer flavour, so don’t be tempted to skip that step! Finish the pilaf with a handful of fresh herbs, if you like. I’m partial to thyme, but feel free to toss in your favourites along with the
parsley just before serving.

YIELD: 4 SERVINGS


LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Ingredients

  • 1 TABLESPOON (15 ML) OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 1 CUP (173 G) QUINOA, RINSED
  • 1½ CUPS (355 ML) CHICKEN BROTH, CHICKEN STOCK, OR VEGETABLE BROTH
  • ½ CUP (55 G) SHREDDED CARROTS
  • ½ TEASPOON DRIED THYME
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED
  • ¼ CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY

LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Steps

  1. Heat the olive oil in a large saucepan over medium heat.
  2. Add the garlic and cook until softened, about 1 to 2 minutes.
  3. Remove and discard the garlic.
  4. Add the quinoa to the oil and sauté until lightly browned about 5 minutes.
  5. Add the broth or stock, shredded carrots, thyme, kosher salt, and black pepper.
  6. Bring the mixture to a boil and then reduce the heat to low.
  7. Cover and simmer for 15 to 20 minutes until most of the water is absorbed.
  8. Keeping the pan covered, remove it from the heat and let it steam for 5 to 10 minutes.
  9. Stir in the sliced scallions and chopped fresh parsley and serve.

LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 6

LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Ingredients

  • 1 TABLESPOON (15 ML) OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 1 CUP (173 G) QUINOA, RINSED
  • 1½ CUPS (355 ML) CHICKEN BROTH, CHICKEN STOCK, OR VEGETABLE BROTH
  • ½ CUP (55 G) SHREDDED C ARROTS
  • ½ TEASPOON DRIED THYME
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 4 SCALLIONS (GREEN PARTS ONLY), SLICED
  • ¼ CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY

LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Method

  1. Heat the olive oil in a large saucepan over medium heat.
  2. Add the garlic and cook until softened, about 1 to 2 minutes.
  3. Remove and discard the garlic.
  4. Add the quinoa to the oil and sauté until lightly browned, about 5 minutes.
  5. Add the broth or stock, shredded carrots, thyme, kosher salt, and black pepper.
  6. Bring the mixture to a boil and then reduce the heat to low.
  7. Cover and simmer for 15 to 20 minutes until most of the water is absorbed.
  8. Cover and simmer for 15 to 20 minutes until most of the water is absorbed.
  9. Keeping the pan covered, remove it from the heat and let it steam for 5 to 10 minutes.
  10. Stir in the sliced scallions and chopped fresh parsley and serve.

LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Recipe Review

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LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Recipe

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Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.

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