Rice Pilaf

This fluffy rice pilaf is a low-FODMAP side that builds savory depth from garlic-infused oil, scallion green tops, and homemade broth instead of the onion and garlic bulb it normally leans on.

Prep 10 min

Cook 20 min

Serves 4

Gluten-free

Ingredients

• 1 cup (200 g) long-grain white rice or basmati, rinsed
• 2 tbsp (28 g) butter, or a mix of butter and oil
• 1 tbsp garlic-infused olive oil
• Green tops of 3 scallions (spring onions), thinly sliced, green part only
• 1 3/4 cups (420 ml) low-FODMAP chicken broth, warmed
• 2 sprigs fresh thyme, or 1/2 tsp dried thyme
• 1 bay leaf
• 1/2 tsp salt, plus more to taste
• 2 tbsp chopped fresh parsley
• Black pepper, to taste
• Optional: 2 tbsp toasted pecans or pine nuts, roughly chopped (keep pecans to about 10 halves per serving)

Instructions

Toast the rice

1. Rinse the rice under cold running water until the water runs mostly clear, then drain well. This removes surface starch so the grains stay separate.
2. Melt the butter with the garlic-infused oil in a medium saucepan over medium heat.
3. Add the drained rice and stir for 2 to 3 minutes, until the grains look translucent at the edges and smell faintly nutty.

Simmer

1. Pour in the warm broth, then add the thyme, bay leaf, and salt. Bring to a boil.
2. Reduce the heat to low, cover with a tight lid, and cook for 15 minutes. Do not lift the lid while it cooks.
3. Remove the pan from the heat and let it stand, still covered, for 10 minutes so the grains finish steaming.

Finish

1. Lift out and discard the bay leaf and thyme stems.
2. Fluff the rice gently with a fork, then fold in the scallion greens and parsley.
3. Taste and adjust the salt, add black pepper, and scatter the toasted nuts over the top if using.

Tips & Substitutions

• Use only the green tops. The white bulb of scallions and leeks is high in fructans, so slice off the pale base and keep just the green part for onion flavor.
• Check the broth carefully. Most bottled stocks and cubes list onion and garlic, so make your own or choose a broth labeled onion- and garlic-free.
• Go dairy-free if needed. Swap the butter for an extra tablespoon of garlic-infused oil; the pilaf still toasts and browns well.
• Switch to brown rice. It works but needs more liquid and a longer cook, closer to 40 minutes, so add about 1/4 cup more broth.
• Add toasted nuts in measured amounts. Pecans and pine nuts add crunch; stick to roughly 10 pecan halves per serving and check the Monash app for current tested amounts.
• Tint it gently. A pinch of turmeric or a few saffron threads added with the broth gives color and aroma without any high-FODMAP additions.

Why This Works

• Garlic flavor without the fructans. Fructans are not oil-soluble, so garlic-infused oil carries the aroma while the fructans stay behind in the discarded garlic.
• Onion notes from the greens. The green tops of scallions and leeks are low in FODMAPs, so they deliver a savory, oniony lift the bulbs cannot.
• Broth is the usual hidden source. Standard stock gets much of its flavor from onion and garlic; a from-scratch or certified broth keeps the base clean.
• Rice is naturally suitable. Plain white and basmati rice are well tolerated, which makes them a reliable low-FODMAP starch to build a side dish around.

Storage

Cool leftovers quickly and refrigerate in an airtight container for up to 3 to 4 days. Reheat gently on the stovetop or in the microwave with a splash of water or broth to loosen the grains. The pilaf also freezes well for up to 1 month; thaw in the fridge overnight before reheating. Add fresh parsley and nuts after reheating so they stay bright and crisp.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.