Golden Quinoa Salad with Fresh Mint and Lemon

Name: Golden Quinoa Salad with Fresh Mint and Lemon
Prep time: 10 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup uncooked quinoa; 2 cups water; 1/2 cup fresh mint leaves, chopped; 1 large red bell pepper, diced; 1 large cucumber, diced; 1/4 cup extra virgin olive oil; Juice of 1 lemon; 1/4 teaspoon salt; 1/2 teaspoon black pepper

This side dish was created by a nutritionist with histamine intolerance. She wanted a side that was not only allergen-friendly, but also full of flavor and easy to prepare. She combined her love for fresh herbs and vegetables with quinoa, a superfood known for its health benefits, to make this colorful and delicious salad.

Prep Time10 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This Golden Quinoa Salad is suitable for a low histamine diet as it contains ingredients with low histamine content and avoids those known to be histamine liberators. The quinoa, mint, bell pepper, cucumber, and lemon are all safe items for those with histamine intolerance. The dish also doesn't require any ageing or fermentation process, which could increase histamine levels.

Ingredients

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1 cup uncooked quinoa

2 cups water

1/2 cup fresh mint leaves, chopped

1 large red bell pepper, diced

1 large cucumber, diced

1/4 cup extra virgin olive oil

Juice of 1 lemon

1/4 teaspoon salt

1/2 teaspoon black pepper

Instructions

0Rinse the quinoa under cold water until the water runs clear.
1Bring water to a boil in a medium saucepan. Stir in quinoa, reduce heat to low, cover and simmer until all water is absorbed, about 15 minutes.
2While the quinoa is cooking, chop the fresh mint, dice the red bell pepper and cucumber, and set aside.
3In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create your dressing.
4When quinoa is done, fluff it with a fork and let it cool for a few minutes.
5Combine quinoa, mint, bell pepper, and cucumber in a large bowl. Pour over the dressing and toss until the salad is well mixed.
6Serve immediately, or refrigerate to let the flavors meld together. Enjoy your vibrant and refreshing salad!

Tipps

Properly Rinse the Quinoa

Quinoa has a natural coating called saponin, which can make it taste bitter or soapy. Be sure to rinse the quinoa well before cooking to remove this coating and ensure a clean, nutty flavor.

Let the Quinoa Cool

Letting the cooked quinoa cool for a few minutes will help it absorb the dressing better and let the flavors meld together.

Use Fresh Ingredients

For the best flavor, use fresh mint leaves, a crisp cucumber, a sweet red bell pepper, and freshly squeezed lemon juice. The freshness makes all the difference in this dish.

Salad Variations

You can add or substitute other low-histamine veggies as per your preference, making this salad versatile and customizable.

Storage

If you have leftovers, store the salad in an airtight container in the fridge. Best consumed within 1-2 days to keep the vegetables fresh and crisp.

Nutrition Facts

Calories200
Protein8g
Carbs27g
Fat7g
Fiber3g

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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