Mushroom Pilaf (Low FODMAP)
10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3
This is a wonderful plant-forward substitute for rice or pasta to serve with a main course that wants a “bed” of something to be served on. It’s incredibly flavorful and loaded (of course) with plenty of good plant ingredients. You can adjust the seasoning to complement what you’re serving — going with lemon, butter, dill, and parsley for seafood or a more robust collection of rosemary, thyme, and sage to go with chicken or beef.
Ingredients
2 tablespoons garlic-infused olive oil
1 tablespoon butter (or you can use all olive oil if you are very sensitive to lactose)
1 teaspoon each dry rosemary, thyme, and sage
1 bunch green onions (green part only), chopped
1 large or 2 medium leeks (green part only), chopped
4 cups oyster mushrooms, chopped
2 stalks celery, with leaves, chopped
1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper (or more to taste)
1/4 cup Pine nuts or chopped walnuts (or both!)
1/2 teaspoon red pepper flakes
Directions
(1) Prepare: Chop the leek greens, green onions, mushrooms, and celery.
(2) Cook the veggies: Heat the olive oil in a large skillet over medium-high heat. When the oil shimmers, add the seasonings and let them toast in the oil for about 30 seconds. Then add the green onion greens and leek greens and cook for a couple of minutes until tender. Stir in the mushrooms and celery and season with salt and pepper. Cook until the mushrooms are starting to brown, 7-10 minutes.
(3) Finish: Add the pine nuts or walnuts and red pepper flakes and cook for another minute or two. Taste and add more salt or pepper if needed.
Make-ahead note: At this point, you may let the vegetables cool, then reheat when you are near ready to serve.
(4) Plate and serve: Serve warm with a bit of butter melting into the top as a vegetarian main dish or top with whatever you like. Add a grind or two of red pepper flakes (here’s a nifty red pepper flake grinder.)
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.