Golden Quinoa Salad with Fresh Veggies

Name: Golden Quinoa Salad with Fresh Veggies
Prep time: 20 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup uncooked quinoa; 2 cups water; 1 small zucchini, diced; 1 small yellow squash, diced; 1 small red bell pepper, diced; 1 small cucumber, diced; 1 small bunch of fresh parsley, finely chopped; For the dressing:; 3 tablespoons olive oil; 1 tablespoon lemon juice; 1/2 teaspoon sea salt; 1/4 teaspoon black pepper

A passionate home cook invented this recipe when she realized that it was challenging to find tasty, satisfying low-histamine recipes. Using some of her favorite fresh ingredients and protein-packed quinoa, she came up with this colorful and flavorful salad.

Prep Time20 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

Golden Quinoa Salad is suitable for a low histamine diet as it uses fresh, low-histamine ingredients like quinoa, zucchini, squash, bell pepper, and cucumber. The olive oil and lemon juice dressing is a safe choice that provides a zesty flavor without adding histamine. It's a beneficial meal for anyone looking to reduce their histamine intake.

Ingredients

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1 cup uncooked quinoa

2 cups water

1 small zucchini, diced

1 small yellow squash, diced

1 small red bell pepper, diced

1 small cucumber, diced

1 small bunch of fresh parsley, finely chopped

For the dressing:

3 tablespoons olive oil

1 tablespoon lemon juice

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Instructions

0Thoroughly rinse the quinoa under cold water before cooking to remove its natural coating that can cause a bitter taste.
1In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and let simmer for about 15 minutes, or until all water is absorbed and the quinoa is tender.
2While the quinoa is cooking, dice the zucchini, yellow squash, red bell pepper, and cucumber into small, bite-sized pieces.
3Once the quinoa is done, fluff it with a fork and transfer to a large bowl. Let it cool for a few minutes.
4Next, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
5Add the diced vegetables and chopped parsley to the cooled quinoa. Pour the dressing over the top and toss to combine everything well.
6Let the salad refrigerate for at least 30 minutes to allow the flavors to meld together. Stir once more before serving.

Tipps

Rinse Your Quinoa

This step is crucial for quinoa dishes. Rinsing your quinoa under cold water can help remove its natural coating, called saponin, which can sometimes give the cooked quinoa a bitter taste.

Dice Your Vegetables Evenly

Try to dice your vegetables into evenly sized pieces. This will not only help them integrate better with the quinoa but also ensure a consistent taste in every bite.

Chill the Salad

This salad tastes even better when it has had some time to chill in the refrigerator. The resting time allows the flavors to meld together beautifully.

Leftovers

This salad keeps well in the fridge for a couple of days, making it perfect for meal-prep. Just keep the dressing separate and add it right before eating to keep the texture and flavors fresh.

Nutrition Facts

Calories275
Protein8g
Carbs40g
Fat10g
Fiber5g

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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