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side view of Vegan low FODMAP brown rice stuffing with apples & hazelnuts in an oval white casserole on dark surface_

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.

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Makes: 8 Servings
Calories: 247 kcal
Author: Dédé Wilson


  • 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


  1. 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.

  2. 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.
Nutrition Facts
Vegan Low FODMAP Brown Rice Stuffing with Apples & Hazelnuts
Amount Per Serving
Calories 247 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g5%
Sodium 3mg0%
Potassium 164mg5%
Carbohydrates 36g12%
Fiber 3g12%
Sugar 3g3%
Protein 5g10%
Vitamin A 21IU0%
Vitamin C 6mg7%
Calcium 22mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.