Quinoa Vegetable Soup

Name: Quinoa Vegetable Soup
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup quinoa, rinsed; 2 tablespoons olive oil; 1 onion, chopped; 2 cloves garlic, minced; 2 carrots, chopped; 2 celery stalks, chopped; 1 small zucchini, chopped; 6 cups of homemade vegetable broth (made from low-histamine vegetables); Salt to taste; Pepper to taste (if tolerated)

Created by a passionate home chef who had to navigate the complex world of food intolerances, this soup represents the perfect blend of nutrition, ease, and flavor. She crafted this soup to share her love for hearty, wholesome meals with others who also navigate histamine intolerance. Her creativity in the kitchen shows that food limitations don't have to mean flavor limitations.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is designed to be low in histamine. It is filled with fresh, low-histamine vegetables and quinoa, a nutritious grain. Homemade vegetable broth is used instead of store-bought versions, which often contain ingredients that could trigger histamine intolerance. The end result is a histamine-friendly soup that doesn't compromise on taste or nutrition.

Ingredients

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1 cup quinoa, rinsed

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

2 carrots, chopped

2 celery stalks, chopped

1 small zucchini, chopped

6 cups of homemade vegetable broth (made from low-histamine vegetables)

Salt to taste

Pepper to taste (if tolerated)

Instructions

0Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery. Cook until the vegetables are slightly softened, about 5 minutes.
1Add the quinoa to the pot and stir well, allowing the quinoa to be coated in the olive oil and vegetable mix.
2Pour the homemade vegetable broth into the pot. Bring the mixture to a boil.
3Once boiling, reduce the heat to a simmer. Cover the pot and let it simmer for about 15 minutes.
4Add the chopped zucchini to the pot and continue to simmer for another 5 minutes, until the zucchini is tender.
5Season with salt and pepper (if tolerated) to taste.

Tipps

Rinsing Quinoa

Rinsing quinoa before cooking can help to remove its natural coating, called saponin, which can make it taste bitter or soapy.

Making Your Own Vegetable Broth

Making your own vegetable broth gives you control over what goes into it. Use low-histamine vegetables like carrots, parsnips, and leeks. Avoid using tomatoes, spinach, or eggplant, which are high in histamines.

Chopping Vegetables

Chop your vegetables into similar-sized pieces to ensure even cooking. The smaller the pieces, the quicker they will cook.

Adding Zucchini

Zucchini cooks faster than many other vegetables, so it's added towards the end of the cooking process to prevent it from becoming overly soft and mushy.

Seasoning the Soup

Season with salt and pepper to taste. However, if you are sensitive to pepper, you can leave it out of the recipe.

Nutrition Facts

Calories210
Protein8g
Carbs35g
Fat5g
Fiber6g

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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