Low Histamine Quinoa Salad

Name: Low Histamine Quinoa Salad
Prep time: 15 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 large cucumber, diced; 1 large red bell pepper, diced; 3 green onions, chopped; 1/2 cup fresh parsley, chopped; 1/3 cup fresh mint leaves, chopped; Juice of 2 lemons; 3 tablespoons olive oil; Salt and pepper to taste

The creator of this recipe is a nutritionist who specializes in designing meals for people with food sensitivities, particularly histamine intolerance. The idea for this salad arose after recognizing the need for a nourishing, low-histamine meal that is not only healthy but also flavorful and satisfying.

Prep Time15 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This salad is ideal for a low histamine diet as all ingredients are low in histamine. Quinoa, cucumber, bell peppers, green onions, parsley, mint and lemon juice are all known to be low-histamine. No processed food or artificial flavorings have been used and the salad is free from common histamine liberators like vinegar, sauces, and pickled vegetables.

Ingredients

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1 cup quinoa

2 cups water

1 large cucumber, diced

1 large red bell pepper, diced

3 green onions, chopped

1/2 cup fresh parsley, chopped

1/3 cup fresh mint leaves, chopped

Juice of 2 lemons

3 tablespoons olive oil

Salt and pepper to taste

Instructions

0Rinse the quinoa under cold water until the water runs clear.
1In a medium pot, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover and let it simmer for 15 minutes. Once done, fluff with a fork and let it cool.
2While the quinoa is cooling, dice the cucumber, red bell pepper, and chop the green onions, parsley, and mint.
3In a large bowl, combine the cooled quinoa, cucumber, red bell pepper, green onions, parsley, and mint.
4In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
5Pour the dressing over the salad and toss until everything is well coated. Adjust the seasoning if needed.
6Chill the salad in the refrigerator for at least 30 minutes before serving.

Tipps

Be Sure to Rinse Quinoa

Quinoa contains a natural coating called saponin that can give it a bitter taste. You can remove this by rinsing the quinoa thoroughly before cooking.

Cool Quinoa Before Adding Other Ingredients

Make sure to cool the quinoa before adding it to the other salad ingredients to keep the vegetables crisp.

Adjust the Dressing

Feel free to adjust the dressing to your liking. If you prefer a tangier dressing, add more lemon juice. For a milder dressing, increase the olive oil.

Adding Protein

For added protein, consider adding grilled chicken or tofu. Just ensure they are fresh and not processed to stick to a low-histamine diet.

Store Leftovers Properly

You can store any leftovers in an airtight container in the refrigerator for up to two days.

Nutrition Facts

Calories350
Protein8g
Carbs45g
Fat15g
Fiber8g

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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