Quinoa and Roasted Vegetable Medley

Name: Quinoa and Roasted Vegetable Medley
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup uncooked quinoa; 2 cups water; 1 large carrot, chopped; 1 medium zucchini, chopped; 1 bell pepper, seeded and chopped; 2 tablespoons olive oil; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1 tablespoon fresh basil, finely chopped

This side dish was created by a home cook who was determined to accommodate her family's dietary needs while keeping meals delicious. Focused on maintaining a low-histamine diet for her husband, she came up with the Quinoa and Roasted Vegetable Medley. This dish quickly became a family favorite because of its delicious flavor and the healthy benefits it offers.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa and Roasted Vegetable Medley are suitable for a low histamine diet because the ingredients used are not known to trigger histamine release. Quinoa is a low-histamine grain, and the vegetables used — carrot, zucchini, and bell pepper — are all low in histamine. Moreover, the olive oil used for roasting is also a safe choice for those following a low histamine diet.

Ingredients

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1 cup uncooked quinoa

2 cups water

1 large carrot, chopped

1 medium zucchini, chopped

1 bell pepper, seeded and chopped

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon fresh basil, finely chopped

Instructions

0Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
1In a large bowl, toss the carrot, zucchini, and bell pepper with the olive oil, salt, and black pepper.
2Spread the vegetables evenly on the prepared baking sheet.
3Roast in the preheated oven for 20-25 minutes, until the vegetables are tender and slightly charred.
4While the vegetables are roasting, rinse the quinoa under cold running water until the water runs clear. This helps to remove any bitterness.
5Bring the 2 cups of water to a boil in a medium pot then add the quinoa. Reduce heat to low, cover, and let it simmer for 15-20 minutes, or until the water is absorbed and the quinoa is fluffy.
6Combine the cooked quinoa and roasted vegetables, stir in the fresh basil, and serve.

Tipps

Ensure Your Quinoa is Cooked Well

When cooking quinoa, ensure all the water is absorbed and it appears to have popped open, revealing the germ of the kernel.

Don't Rush Roasting the Veggies

The key to sweet, tender roasted vegetables is in the roasting time. Don't rush it — allow them to roast fully until they are slightly caramelized.

Experiment with Herbs

You can experiment with other low-histamine herbs such as parsley or chives to add a different flavor profile to the dish.

Store Leftovers Properly

If you have leftovers, make sure to store them in an airtight container in the refrigerator. They will stay good for about 3-4 days. You can reheat them in the microwave when you're ready to enjoy them again.

Nutrition Facts

Calories220
Protein6g
Carbs30g
Fat9g
Fiber4g

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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