Quinoa and Fresh Veggies Salad

Name: Quinoa and Fresh Veggies Salad
Prep time: 15 min
Cook time: 15 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1/2 cucumber, diced; 1 red bell pepper, diced; 2 green onions, chopped; 1/4 cup extra virgin olive oil; 2 tablespoons fresh lemon juice; 1 teaspoon sea salt; 1/2 teaspoon freshly ground black pepper; 1/2 cup fresh parsley, chopped

Quinoa and Fresh Veggies Salad is a go-to for a professional dancer who developed a histamine intolerance due to her chronic stress and erratic schedule. Tired of tolerating her unpleasant symptoms, she sought help and learned about the low histamine diet. Dedicated to maintaining her health without compromising on taste, she began creating recipes suitable for her condition. This salad, rich in vitamins and minerals, became her favored post-workout meal; the lemony quinoa-and-veggie combo provides energy while soothing her digestive system.

Prep Time15 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa is a superfood, noted as being one of the world's most popular health foods. It's high in fiber, gluten-free and a great source of protein. In this recipe, fresh vegetables like cucumber and bell pepper add flavor and crunch without disturbing histamine levels. Using lemon juice instead of vinegar for the dressing also ensures this recipe remains low in histamine.

Ingredients

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1 cup quinoa

2 cups water

1/2 cucumber, diced

1 red bell pepper, diced

2 green onions, chopped

1/4 cup extra virgin olive oil

2 tablespoons fresh lemon juice

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1/2 cup fresh parsley, chopped

Instructions

0In a saucepan, bring the water to a boil. Add the quinoa, cover, and reduce to a simmer. Cook for 15 minutes, or until the quinoa is tender and fluffy.
1In the meantime, chop the cucumber, red bell pepper, and green onions.
2In a large bowl, combine the cooked quinoa, diced vegetables, and chopped parsley.
3To make the dressing, whisk together olive oil, fresh lemon juice, salt, and pepper. Pour this dressing over the quinoa and vegetable mixture.
4Toss everything until well mixed. It can be served immediately or stored in the fridge and served chilled.

Tipps

Rinse the Quinoa

Always rinse quinoa under cold water before cooking to remove its natural coating, called saponin, which can make it taste bitter or soapy.

Adjust to Taste

Feel free to add more or less of each vegetable and adjust the dressing to your liking. You can always add more lemon juice, salt, or olive oil.

Add More Greens

For extra fiber, you can add cooked kale or spinach to the salad. But remember not to overdo it if you're sensitive to them.

Storing Leftovers

To maintain freshness, store leftovers in an airtight container in the fridge. The salad generally lasts for 2-3 days, and the flavors often meld more tastily after a day.

Nutrition Facts

Calories210
Protein4g
Carbs24g
Fat11g
Fiber3g

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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