Quinoa and Pumpkin Salad

Name: Quinoa and Pumpkin Salad
Prep time: 10 min
Cook time: 35 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 2 cups diced, fresh pumpkin (peeled); 1 tablespoon olive oil; Salt and pepper to taste; 2 tablespoons lemon juice; 1/4 cup fresh parsley, chopped; 1/4 cup fresh basil, chopped; 1/4 cup fresh mint, chopped; 1/4 cup pecan nuts, toasted

This recipe was born out of the desire to create a delicious, nutritious and low histamine side dish, using readily available ingredients. The cook, a nutritionist, was focused on creating meals that would not only taste great but also nourish the body without activating histamine reactions. After a couple of tries, this Quinoa and Pumpkin salad recipe was created and loved by everyone who tried it.

Prep Time10 minutes
Cook Time35 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa and Pumpkin salad is perfect for a low histamine diet. Quinoa is a complete protein and a fantastic gluten-free option that is low in histamine. Fresh pumpkin, herbs, and nuts are also low in histamines. The salad contains no cheese, tomatoes, avocados, or vinegar, which are common high histamine items.

Ingredients

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1 cup quinoa

2 cups water

2 cups diced, fresh pumpkin (peeled)

1 tablespoon olive oil

Salt and pepper to taste

2 tablespoons lemon juice

1/4 cup fresh parsley, chopped

1/4 cup fresh basil, chopped

1/4 cup fresh mint, chopped

1/4 cup pecan nuts, toasted

Instructions

0Preheat your oven to 200°C (390°F).
1Toss the diced pumpkin in olive oil, salt, and pepper and spread on a baking sheet.
2Roast in the oven for 20-25 minutes or until soft and slightly caramelised. Let it cool.
3In a pot, bring water to boil. Rinish quinoa under cold water and add to boiling water. Turn the heat down and let it simmer for 15 minutes or until all the water has been absorbed.
4Fluff the cooked quinoa with a fork and set aside to cool.
5In a large bowl, combine the cooled quinoa, roasted pumpkin, chopped herbs, pecans and mix.
6Drizzle with lemon juice, toss well to combine, seasoning with additional salt and pepper if needed.
7Serve at room temperature or chilled.

Tipps

Choose Fresh Ingredients

Histamine levels increase over time, so choosing fresh ingredients is essential for a low-histamine diet. Freshly cut herbs can make a huge difference in the taste of this salad.

Rinse Quinoa Thoroughly

Rinsing quinoa under cold water beforehand can help remove its natural coating called saponin, which can have a bitter taste.

Don't Overcook Pumpkin

Cook the pumpkin just until it's tender. Overcooking can make it mushy and affect the texture of the salad.

Experiment with Other Herbs

Depending on your flavor preference, you could experiment with other fresh herbs, like dill or coriander.

Make it in Advance

This salad, aside from being low-histamine, is great to make in advance as the flavor only gets better with time. Just leave the pecan nuts out until serving to keep their crunch.

Nutrition Facts

Calories220
Protein7g
Carbs30g
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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