I love quinoa, so when I came across this recipe for a Thanksgiving quinoa stuffing, I had to give it a try. It is from The Inspired Edge. I love that it is naturally gluten-free and wheat-free. It was rather simple to convert to low-FODMAP and I was happy with the result. I wasn't sure what to think of it at first, the combination of the savory and sweet was unusual, but it grew on me. I actually enjoyed the leftovers better. It gave the flavors time to meld.
I believe that cranberries are a low-FODMAP food, and so long as dried cranberries aren't sweetened with high-fructose corn syrup or anything, they shouldn't contain excess fructose.* The ingredients of Ocean Spray Craisins are just cranberries and sugar. Sometimes I will sprinkle a few on a salad for a treat. That being said, I still cut the amount of dried cranberries in this recipe way back, just to cut down on sugar. I left out the orange juice, letting the orange zest do the work. I think it's a very festive and Thanksgiving-y dish. Give it a try!
* Update 03/11/2016: Monash University has tested dried cranberries and have found them to be moderate in FODMAPs (fructans), however, the 1/4 cup in this recipe (which amounts to about 1 tablespoon per serving) should be tolerable to most people.
Cranberry-Orange Quinoa Stuffing
adapted from The Inspired Edge
serves 4 - 6
2 cups Low-FODMAP Chicken Broth (unsalted)
1 cup quinoa, rinsed
1 1/2 teaspoons Italian herbs
1/2 teaspoon dried sage
1/2 teaspoon salt (omit if using salted broth)
1/4 teaspoon ground black pepper
1 tablespoon olive oil
2 ribs celery, diced
4 green onions, sliced (green parts only)
1/2 cup pine nuts (sunflower seeds are a great alternative)
1/4 cup Craisins
zest of 1 orange
- Bring chicken broth, quinoa, herbs, salt and pepper to a boil in a large saucepan. Reduce heat, cover and simmer until quinoa is tender and liquid is absorbed, about 15 to 20 minutes.
- Meanwhile, in a medium skillet, heat olive oil over medium heat. Add celery, green onions and pine nuts. Saute until celery is tender and pine nuts are golden brown, about 8 minutes.
- When quinoa is done cooking, toss with the celery mixture, Craisins and orange zest. Serve or use to stuff a turkey.