This dish was created by an everyday home cook who wanted to enjoy a hearty meal without the discomfort of histamine reactions. While missing her favorite Stir Fry, she decided to create a low-histamine counterpart with quinoa and colorful, histamine-safe vegetables. The result is this Quinoa Vegetable Stir Fry which became a weekly staple meal in her lunch menu.
All ingredients used are naturally low in histamines. Quinoa and fresh vegetables such as peppers, carrots, corn, and kale are safe choices for people on a low-histamine diet. Stir fry allows the freshness of each ingredient to shine, and helps preserve their nutritional value, making it an excellent choice for a balanced meal.
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1 cup quinoa
2 cups water or low sodium chicken broth
2 tablespoons olive oil
2 cloves garlic, minced
1 red bell pepper, cut into thin strips
2 medium carrots, thinly sliced
1 cup corn kernels, fresh or frozen
2 cups finely chopped kale
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon fresh parsley, chopped
Quinoa has a natural coating called saponin that can make it taste bitter. Rinse it under cold water to remove this coating before cooking.
Fresh herbs not only add aroma and flavor but also enhance the nutritional value of your meal. Feel free to substitute parsley with other low-histamine herbs like cilantro or chives.
This stir fry is a great way to use up leftover quinoa. Just make sure to adjust the cooking time accordingly.
To make this a main course, you can add cooked, diced chicken or tofu. Check first if you can tolerate these protein sources as part of your low-histamine diet.
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.