Quinoa Salad with Roasted Sweet Potatoes and Broccoli

Name: Quinoa Salad with Roasted Sweet Potatoes and Broccoli
Prep time: 10 min
Cook time: 40 min
Yield: 10
Ingredients: 1 cup quinoa; 2 medium sweet potatoes, peeled and diced; 2 cups broccoli florets; 3 tablespoons olive oil; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 clove garlic, minced; 2 tablespoons fresh lemon juice; 1/2 cup chopped fresh parsley

This salad was invented by a creative mother trying to feed her histamine-intolerant daughter. The mother wanted to create a lunch option that was healthy, flavorful, and free from high histamine foods. The combination of quinoa, sweet potatoes, and broccoli was a hit with her daughter and even became a favorite amongst her daughter's schoolmates.

Prep Time10 minutes
Cook Time40 minutes
Servings1 Person

Why suitable for low histanmine diet

Quinoa Salad with Roasted Sweet Potatoes and Broccoli is suitable for a low histamine diet because all the ingredients are low in histamine. Quinoa is a complete protein and isn't known to raise histamine levels, while sweet potatoes and broccoli are histamine-friendly vegetables. The olive oil-based dressing is also safe and adds a fresh, flavorful touch to the salad.

Ingredients

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1 cup quinoa

2 medium sweet potatoes, peeled and diced

2 cups broccoli florets

3 tablespoons olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1 clove garlic, minced

2 tablespoons fresh lemon juice

1/2 cup chopped fresh parsley

Instructions

0Preheat your oven to 400°F (200°C).
1Toss the diced sweet potatoes and broccoli florets with 2 tablespoons of olive oil, salt, and black pepper. Spread them out on a baking sheet and roast for 20-25 minutes, or until the sweet potatoes are tender and the broccoli is slightly crispy.
2While the vegetables are roasting, rinse the quinoa under cold water and drain. In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover the pot, and simmer for 15 minutes, or until the quinoa is cooked and the water is absorbed.
3In a large bowl, combine the cooked quinoa, roasted vegetables, minced garlic, remaining tablespoon of olive oil, and fresh lemon juice. Stir until well combined.
4Stir in the chopped fresh parsley and serve the salad warm or cold.

Tipps

Roasting Tips

It's important to cut your sweet potatoes and broccoli into even pieces to ensure they roast evenly. Also, don't overcrowd the baking sheet to allow the vegetables to roast and not steam.

Cooking Quinoa

Rinse your quinoa under cold water before cooking. This helps to remove its natural coating, called saponin, which can make it taste bitter or soapy.

Meal Prep Friendly

This salad is a great choice for meal prep. It stays good in the refrigerator for a few days and can be eaten cold or warmed up.

Personalize Your Salad

Feel free to add other low-histamine veggies or proteins to your salad. Just make sure to check they are safe for your diet!

Nutrition Facts

Calories350
Protein10g
Carbs50g
Fat13g
Fiber8g

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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