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Low Histamine Recipes
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TOPIC: Quinoa Primavera

Quinoa Primavera 15 Apr 2018 19:59 #11133

  • Debra
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Add what ever vegetable you want to this GF/DF recipe. Could also be main dish for luteal phase.

Quinoa Primavera (adjusted for low histamine)

1 cup quinoa (be sure and rinse well to avoid bitter taste)
2 cups water
1/2 tsp salt
2 tablespoons safflower oil
3 garlic cloves, minced
1 small carrot, cut into 1/4-inch dice (1/2 cup)
1 celery stalk, cut into 1/4-inch dice (1/2 cup)
1/2 red bell pepper, finely diced (1/2 cup)
1/2 green bell pepper, finely diced (1/2 cup)
1/2 cup fresh or frozen peas
2 scallions, white part only, thinly sliced
fresh ground black pepper
1/4 cup parsley, chopped


Heat a small saucepan over medium-low heat. Add the quinoa and cook, stirring constantly for about 5 minutes (grains should be dry and fragrant). Then add the water and 1/2 teaspoon of salt, cover, simmer and let cook for about 15 minutes or until the quinoa is tender. Do NOT stir the quinoa while simmering.

Combine oil and garlic in a large skillet and place it over medium heat. When the oil is hot and garlic is aromatic add the carrots and saute for 1 minute. Stir in the celery, peppers, edamame (or peas), and scallions. Saute just long enough for the veggies to heat through, about 1-2 minutes. Stir in the hot quinoa and season to taste with salt and black pepper...stir in parsley and serve immediately.

This serves at least 4 people as a hearty side dish (or can be a main dish for vegetarians)

Amount Per Serving Calories: 268.8, Total Fat: 10.4 g, Cholesterol: 0.0 mg, Sodium: 347.9 mg, Total Carbs: 37.1 g, Dietary Fiber: 5.1 g, Protein: 8.6 g
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