Histamine-Free Quinoa Salad

Name: Histamine-Free Quinoa Salad
Prep time: 10 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 medium cucumber, diced; 1 red bell pepper, diced; 1/2 cup chopped fresh parsley; 1/2 cup chopped fresh mint; 1/4 cup extra virgin olive oil; Juice of 1 lemon; Salt to taste

Quinoa salad was created by a nutritionist who noticed many of her clients struggle with histamine intolerance. Wanting to offer them a simple, nutritious, and histamine-free lunch option, she started experimenting with quinoa. Drawing inspiration from the fresh herbs in her garden and the simplicity of Mediterranean cuisine, she eventually struck gold with this delicious and easy-to-prepare dish. It has since been enjoyed by many and stands as an example that dietary restrictions don't mean compromising on taste or satisfaction.

Prep Time10 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa Salad is suitable for a low-histamine diet because it incorporates fresh, whole ingredients known to have low histamine levels. Quinoa is a gluten-free grain that is rich in protein and fiber, making it a great base. The fresh vegetables and herbs not only add flavor, but they also contribute valuable nutrients without raising histamine levels. The simple dressing of olive oil and lemon juice keeps the histamine content low, as other dressings may contain vinegar or certain spices that can release histamine.

Ingredients

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1 cup quinoa

2 cups water

1 medium cucumber, diced

1 red bell pepper, diced

1/2 cup chopped fresh parsley

1/2 cup chopped fresh mint

1/4 cup extra virgin olive oil

Juice of 1 lemon

Salt to taste

Instructions

0Rinse quinoa under cold water until water runs clear.
1In a saucepan, bring the 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover and cook for 15 minutes or until the quinoa is tender and the water has been absorbed.
2Allow quinoa to cool, then fluff with a fork.
3In a large bowl, combine the cooled quinoa, diced cucumber, diced bell pepper, chopped parsley, and chopped mint.
4Whisk together the olive oil, lemon juice, and salt in a separate bowl.
5Drizzle this dressing over the quinoa mixture and gently toss to combine.
6Served chilled or at room temperature.

Tipps

Cook Quinoa in Advance

For faster preparation, cook the quinoa in advance and store it in the refrigerator. When it's time to assemble the salad, it's as simple as cutting the vegetables and making the dressing.

Customize Your Salad

This salad is versatile and can be easily customized. You could add grated carrots or chopped celery for extra crunch, or toss in some diced turkey or chicken for added protein.

Storage

This salad will keep well in the refrigerator for a couple of days, making it a great option for meal prep. Be sure to store it in an airtight container.

Serving Suggestion

Serve this salad atop a bed of fresh greens for a bigger serving or alongside a grilled chicken breast for a more substantial meal.

Nutrition Facts

Calories235
Protein6g
Carbs34g
Fat8g
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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