Colorful Quinoa Salad with Lemon-Olive Oil Dressing

Name: Colorful Quinoa Salad with Lemon-Olive Oil Dressing
Prep time: 15 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 red bell pepper, diced; 1 cucumber, diced; 2 medium carrots, grated; 2 green onions, thinly sliced; For the dressing:; 3 tablespoons olive oil; 1 tablespoon freshly squeezed lemon juice; Salt to taste

Created by a health-conscious home cook dealing with histamine intolerance, this Colorful Quinoa Salad has become a lunchtime staple. By using fresh, raw vegetables and quinoa, she ensures a nutritious, low-histamine meal that doesn't compromise on flavor.

Prep Time15 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This salad is suitable for a low histamine diet because it features fresh vegetables and quinoa, all known to be low in histamine. The homemade lemon-olive oil dressing allows for control over ingredients, avoiding commercial dressings that may contain histamine liberators.

Ingredients

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1 cup quinoa, rinsed

2 cups water

1 red bell pepper, diced

1 cucumber, diced

2 medium carrots, grated

2 green onions, thinly sliced

For the dressing:

3 tablespoons olive oil

1 tablespoon freshly squeezed lemon juice

Salt to taste

Instructions

0In a medium saucepan, combine the quinoa and water. Bring to a boil over medium heat, then reduce the heat to low, cover, and let it simmer for 15 minutes or until the quinoa is tender and the water has been absorbed.
1While the quinoa is cooking, prepare the dressing: in a small bowl, whisk together the olive oil, lemon juice, and salt until well combined.
2Once the quinoa is cooked, fluff it with a fork and let it cool for a few minutes. Transfer to a large salad bowl.
3To the bowl with quinoa, add the diced red bell pepper, cucumber, grated carrots, and sliced green onions. Pour the dressing over the top and toss everything together until well combined.
4The salad can be served immediately or refrigerated for an hour before serving to let the flavors meld together.

Tipps

Always Cook Fresh

Histamine levels rise over time in food, especially if not stored properly. To ensure a low histamine meal, use fresh ingredients and consume the dish immediately after preparation.

Rinsing Quinoa

Quinoa has a natural coating called saponin that can make it taste bitter or soapy. Rinsing the quinoa well before cooking can remove this coating.

Alternative Dressings

If you're sensitive to citrus, you might want to skip the lemon juice. Try making a dressing with just olive oil and salt, or consider other low-histamine options like a little bit of fresh, homemade garlic oil or herbs.

Proper Storage for Leftovers

If you have leftovers, store them in an airtight container in the refrigerator to prevent histamine buildup. However, consume leftovers as soon as possible as histamine levels can increase over time in stored food.

Adding More Protein

If you'd like to add more protein to this dish, consider incorporating fresh, well-cooked chicken or turkey. These are generally well-tolerated by individuals with histamine intolerance.

Experiment with Vegetable Variations

Feel free to swap in other low histamine veggies based on your personal tolerances. Other options could include zucchini, lettuce, or beetroot.

Nutrition Facts

Calories280
Protein8g
Carbs38g
Fat11g
Fiber6g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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