Quinoa and Carrot Salad with Fresh Herbs

Name: Quinoa and Carrot Salad with Fresh Herbs
Prep time: 10 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 2 medium carrots, peeled and grated; 1 green bell pepper, diced; 1 tablespoon fresh mint, finely chopped; 1 tablespoon fresh parsley, finely chopped; 2 tablespoons olive oil; Salt and pepper to taste

This recipe was designed by a nutritionist for her clients who were seeking meals suitable for a low-histamine diet. She wanted to create a dish that was not only comforting and tasty but also packed with nutrients. She experimented with different grain and vegetable combinations until she found the perfect mix - quinoa and carrots. Her clients loved it so much that it quickly became a regular part of their meal plans and a favorite laboratory cooler meal.

Prep Time10 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa is considered a safe low-histamine food, while carrots and bell peppers are also excellent choices because they are not only low in histamine, but they also help to strengthen the immune system. The fresh herbs-jam-packed with valuable nutrients and disease-fighting properties-provide vital flavor without adding histamine. Olive oil is also favorable due to its anti-inflammatory advantages.

Ingredients

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1 cup quinoa

2 cups water

2 medium carrots, peeled and grated

1 green bell pepper, diced

1 tablespoon fresh mint, finely chopped

1 tablespoon fresh parsley, finely chopped

2 tablespoons olive oil

Salt and pepper to taste

Instructions

0Rinse the quinoa under cold water until the water runs clear.
1In a medium saucepan, bring the water to a boil and add the quinoa. Reduce heat, cover, and let simmer for 15 minutes or until the quinoa is tender and the water is absorbed.
2While the quinoa is cooking, prepare the other ingredients.
3Grate the carrots and dice the green bell pepper.
4Finely chop the mint and parsley.
5Once the quinoa is cooked, fluff it with a fork and allow it to cool for a few minutes.
6Combine the cooled quinoa, grated carrots, diced pepper, chopped mint and parsley in a large bowl. Drizzle the olive oil over the salad and toss to combine.
7Season with salt and pepper to taste. Serve immediately or chill in the fridge for 1 hour before serving.

Tipps

Choosing Quinoa

There are various kinds of quinoa, including white, black and red. Any of these varieties would work in this recipe. Each has a slightly different texture and flavor, so you can choose according to your preferences.

Rinsing Quinoa

It is important to rinse quinoa before cooking to remove its natural coating, called saponin, which can make it taste bitter or soapy. Simply place the quinoa in a fine-mesh strainer and rinse under cold water until the water runs clear.

Personalize Your Salad

Feel free to add other low-histamine vegetables or herbs you like to this salad. Just be sure to always double-check that they are suitable for a low-histamine diet.

Make It Ahead

This salad can be made ahead of time. In fact, it tastes even better after sitting for a while as it allows the flavors to meld together. This makes it a perfect option for meal prep or for times when you want a quick and easy meal ready to go.

Nutrition Facts

Calories275
Protein8g
Carbs42g
Fat9g
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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