Histamine-Low Quinoa & Roasted Veggies

Name: Histamine-Low Quinoa & Roasted Veggies
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 medium sweet potato, cubed; 1 medium bell pepper, diced; 1 medium zucchini, sliced; 2 tablespoons olive oil; Salt and pepper to taste; 1 tablespoon fresh basil, chopped

The recipe was created by a healthy eating enthusiast who discovered she had histamine intolerance. Determined not to let dietary restrictions limit her love for vibrant, delicious meals, she began experimenting with low-histamine ingredients and developed this dish.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This Quinoa & Roasted Veggie dish is ideal for a low histamine diet as the ingredients are all low in histamines. Neither the quinoa nor the chosen vegetables (sweet potato, zucchini, and bell pepper) are known to trigger histamine release, making this a safe dish for those managing histamine intolerance.

Ingredients

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1 cup quinoa

2 cups water

1 medium sweet potato, cubed

1 medium bell pepper, diced

1 medium zucchini, sliced

2 tablespoons olive oil

Salt and pepper to taste

1 tablespoon fresh basil, chopped

Instructions

0Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper.
1Add the sweet potato, bell pepper, and zucchini to the lined baking tray. Drizzle with olive oil, season with salt and pepper, and toss to coat all vegetables evenly.
2Roast for around 25-30 minutes, turning halfway through, until the vegetables are crisp and golden.
3While the vegetables are roasting, rinse the quinoa under cold water until the water runs clear.
4Bring 2 cups of water to a boil in a saucepan, then add the quinoa and reduce heat to low. Cover the saucepan and let simmer for 10-15 minutes, until all the water is absorbed and the quinoa is tender.
5Combine the cooked quinoa and roasted vegetables, toss gently, and garnish with fresh basil before serving.

Tipps

Use Fresh Vegetables

Fresh veggies are paramount to maintain the low histamine nature of this dish. Avoid using frozen or canned vegetables as they might contain higher levels of histamine.

Rinse the Quinoa Thoroughly

Rinsing quinoa helps remove its natural coating (saponins) that can sometimes leave a bitter taste.

Change Up Your Veggies

Feel free to switch up the vegetables based on what's in season or what you have on hand. Just make sure to avoid high histamine vegetables like spinach or eggplant.

Cook the Quinoa in Stock

Consider cooking your quinoa in a homemade chicken or vegetable stock. This can add a touch of extra flavour to the dish.

Serve Warm

While this dish can be enjoyed warm or cold, it is especially comforting when served warm. If there are leftovers, reheat them gently in the microwave or on the stove.

Nutrition Facts

Calories265
Protein8g
Carbs45g
Fat7g
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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