Quinoa Vegetable Stir Fry

Name: Quinoa Vegetable Stir Fry
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 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

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.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

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.

Ingredients

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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

Instructions

0Rinse quinoa under cold water until water runs clear. Place it in a medium saucepan with 2 cups of water or chicken broth. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is tender and the water is absorbed. Set it aside.
1While the quinoa is cooking, heat the oil in a large skillet over medium heat.
2Add the garlic and cook until it becomes fragrant, about 30 seconds.
3Add the red bell pepper, carrots, and corn to the skillet. Cook for about 5 minutes, or until the vegetables are tender.
4Add the chopped kale and continue to cook for a couple more minutes, just until the kale is wilted.
5Add the cooked quinoa into the skillet with the veggies, and season with salt and pepper. Stir everything to combine well.
6Sprinkle the parsley over the stir-fry before serving.

Tipps

Rinsing Quinoa

Quinoa has a natural coating called saponin that can make it taste bitter. Rinse it under cold water to remove this coating before cooking.

Using Fresh Herbs

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.

Leftover Quinoa

This stir fry is a great way to use up leftover quinoa. Just make sure to adjust the cooking time accordingly.

Making It a Main Course

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.

Nutrition Facts

Calories325
Protein10g
Carbs54g
Fat10g
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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