Vegan Low FODMAP Brown Rice Stuffing
Our Low FODMAP Brown Rice Stuffing happens to be vegan, but no one will think this is any kind of restrictive diet food – I promise.
Rice Has Never Been This Delicious
Brown rice, as you hopefully know, is low FODMAP in portions of 1 cup or 180 g. Not all carbs are off-limits! Not by any means. It pays to take time to study The Monash and FODMAP Friendly Apps because there are many, many foods that you CAN eat, even while on the Elimination Phase of the diet. Cooked rice, by the way, has shown NO FODMAPs in lab testing.
Long grain brown rice is sautéed in hazelnut oil with scallions, then cooked with flavorful Low FODMAP Vegetable Broth. Orange juice, orange zest, mint, fresh parsley, more scallions (fresh this time) and…drum roll please…APPLES?
Apples On The Low FODMAP Diet?
We have written a bit about apples in our article, Are Apples Low FODMAP? As of now, Monash has lab tested both Pink Lady and Granny Smith apples and they do have small low FODMAP serving sizes. Click on over to that article to see what low FODMAP serving sizes look like!
I wanted the red color of the Pink Lady for my Vegan Low FODMAP Brown Rice Stuffing with Apples & Hazelnuts. They have lab tested the same whether they are peeled or not, so I left the skin on for color. They are low FODMAP at 20 g per serving.
The recipe serves 8, and that amount is largely based on the amount of apples, which contain sorbitol and fructose, by the way. Take care to monitor the other dishes you might be eating, especially if this stuffing is part of a large array of holiday offerings.
Wild Rice Is Not Rice
This recipe has its roots in one that Robin and I used to make for a catering operation that we ran in the 1980s. The original recipe featured wild rice, raisins and pecans, but the nugget of inspiration was there. You can find the recipe in the original Silver Palate Cookbook, where it is called Nutted Wild Rice.
We love wild rice, and we have used it in our Cornbread and Wild Rice Stuffing, BUT and this is a big BUT, wild rice has not been lab tested AND it is not actually a rice. It is a grass.
Not being botanically related to rice, we cannot make extrapolations. That said, we digest it just fine and we have discussed this with other RDs and their clinical experience is that they see their clients, who tolerate rice well, digest wild rice in a similar way.
If you have Challenged yourself with wild rice, we encourage you to try this dish with all wild rice or half wild rice and half brown.
You might also want to read our article, What If A Food Has Not Been Lab Tested For FODMAPs? and also What Is A Low FODMAP Serving Size?
You might also be wondering about the hazelnuts. They are Green Light Low FODMAP at 10 nuts or 15 g. Not a huge amount, but plenty to enhance our recipes!
Let’s make Our Vegan Low FODMAP Brown Rice Stuffing with Apples & Hazelnuts!
Vegan Low FODMAP Brown Rice Stuffing with Apples & Hazelnuts
Looking for a Vegan Low FODMAP Brown Rice Stuffing? And ours features low FODMAP amounts of Apples & Hazelnuts - and we tell you all about how to know what amounst you can eat of this delicious foods.
- 2 tablespoons hazelnut oil, plus extra
- ¾ cup (48 g) finely chopped scallions, green parts only, divided
- 1 ¼ cups (231 g) long grain brown rice
- 2 ½ cups (600 ml) Low FODMAP Vegetable Broth
- 5 ¾- ounces (160 g) chopped Pink Lady apples, peels intact
- ¼ cup (60 ml) orange juice, plus a tablespoon or two more
- 2 tablespoons orange zest
- 1/3 cup (47 g) hazelnuts, toasted, peeled and chopped
- 1/2 cup (16 g) chopped flat-leaf parsley
- ¼ cup (10 g) finely chopped fresh mint
- Kosher salt
- Freshly ground pepper
Heat the oil in a large straight-sided skillet over low-medium heat and add ½ cup (32 g) of the scallions. Sauté until softened, about 2 minutes, then add rice, stir to coat, and cook for about a minute. Add the Low FODMAP Vegetable Broth, cover, adjust heat and cook on a low simmer until liquid is absorbed and rice is tender, about 30 minutes. Turn heat off and allow to sit, covered, for 10 minutes to steam.
Meanwhile, in a large mixing bowl, toss the chopped apples together with the orange juice and orange zest and set aside. Add the rice to the bowl once it has finished sitting and fold in the hazelnuts, parsley, mint and reserved ¼ cup (16 g) scallions. Fold everything together, taste, and season with salt and pepper and a little more hazelnut oil and orange juice, if you like. Stuffing is ready to serve. We like this stuffing warm as well as at room temperature, however, if you have refrigerated it at all (and you can overnight in an airtight container), please bring back to room temp, or better yet, warm it a little. Hard, crunchy cold rice is not palatable. When freshly made, this is glorious!
- Is hazelnut oil low FODMAP? YES! All oils, being fats, are. Branch out and try walnut oil, too for another flavorful and under-appreciated oil.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
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