Quinoa and Vegetable Stir Fry

Name: Quinoa and Vegetable Stir Fry
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup quinoa; 2 cups water; 1 tablespoon olive oil; 1 large zucchini, cubed; 1 red bell pepper, cubed; 1 cup baby carrots; 2 cloves garlic, minced; 1 small onion, chopped; Salt and pepper to taste

This recipe was developed by a mindful nutritionist who wanted to ensure that even those on a low-histamine diet could enjoy an equally delicious and nutritious lunch. Keeping in mind the restrictions, she utilized readily available and low-histamine ingredients like quinoa and veggies, resulting in this versatile and simple dish.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa and Vegetable Stir Fry is ideal for a low histamine diet as it incorporates ingredients that are inherently low in histamine. Quinoa is an excellent grain substitute. Also, fresh vegetables like zucchini, bell peppers, baby carrots are considered safe for low histamine diet. Olive oil added for cooking is also low in histamine.

Ingredients

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1 cup quinoa

2 cups water

1 tablespoon olive oil

1 large zucchini, cubed

1 red bell pepper, cubed

1 cup baby carrots

2 cloves garlic, minced

1 small onion, chopped

Salt and pepper to taste

Instructions

0Rinse the quinoa until water runs clear, then add into a pot along with 2 cups of water. Bring it to a boil, then reduce heat to low and cover. Let it simmer for 15 minutes until it's cooked and fluffy.
1Heat a large skillet over medium heat and drizzle olive oil. Add garlic and onions, sauté until onions are translucent.
2Add zucchini, bell pepper, and baby carrots. Season with salt and pepper. Cook for 7-10 minutes, or until the vegetables are tender-crisp.
3Stir in cooked quinoa, combining it thoroughly with the vegetables. Adjust seasoning if necessary.
4Serve immediately and enjoy.

Tipps

Use Fresh Ingredients

Always use fresh and natural ingredients. Low histamine diet principles revolves around consuming fresh products. Make sure vegetables are fresh and not overripe.

Rinse Quinoa

It's critical to rinse quinoa before cooking; this helps to remove its natural coating, which can make it taste bitter or soapy.

Flavor Variation

Feel free to experiment with other low-histamine vegetables and herbs you may have. Just make sure they are fresh and not from the high-histamine list.

Cooking Quinoa

Cook your quinoa in water rather than broth to avoid any potential histamine triggers. Make sure it's fluffy and not mushy.

Storage

Store leftovers in an airtight container in the refrigerator and consume within 24 hours to prevent histamine build-up.

Nutrition Facts

Calories280
Protein11g
Carbs53g
Fat5g
Fiber7g

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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