Quinoa salad bowl
Mediterranean low-histamine salad
A light, refreshing quinoa salad combining fluffy quinoa with crisp romaine, cooling cucumber, sweet grated carrot and bright parsley and basil. Dressed only with cold-pressed olive oil and a splash of pure apple juice, it is quick, clean-flavored and suitable for low-histamine diets.
Nutrition · per serving
Ingredients
13 itemsGrains
Vegetables & herbs
Dressing
Toppings (optional)
Tips
- •This salad tastes best fresh; do not let it sit dressed for hours or the texture and low-histamine suitability may change.
- •Use freshly cooked, cooled quinoa rather than long-stored quinoa to reduce histamine risk.
- •To keep strictly low-histamine, use only fresh ingredients and avoid leftovers older than a few hours.
Steps
- 1
Rinse the quinoa under cold water in a fine mesh sieve until water runs clear; drain well.
100 g white quinoa (dry) - 2
Combine the rinsed quinoa and water in a small saucepan, add the fine salt and bring to a gentle boil over medium heat.
100 g white quinoa (dry)240 ml water1/4 tsp (1.5 g) fine salt - 3
Once boiling, reduce to a low simmer, cover and cook for 12–15 minutes until the water is absorbed and quinoa is tender; remove from heat and let sit covered for 5 minutes, then fluff with a fork.
100 g white quinoa (dry) - 4
While quinoa cooks, prepare the vegetables: shred the romaine lettuce, seed and dice the cucumber, grate the carrot, chop the parsley and slice the basil.
100 g romaine lettuce, sweet, leaves only, shredded120 g (about 1 small) cucumber, seeded and diced70 g (about 1 medium) carrot, peeled and finely grated10 g (about 2 tbsp) fresh parsley, finely chopped6 g (about 1 tbsp) fresh basil, thinly sliced - 5
If using pumpkin seeds, heat a small dry skillet over medium heat and toast them, shaking the pan, until they are fragrant and just begin to pop, 3–4 minutes; remove from heat and cool slightly.
30 g pumpkin seeds (pepitas), pan-toasted - 6
Make the simple dressing by whisking the olive oil with the apple juice, sea salt and black pepper in a small bowl until combined.
25 ml (about 1 2/3 tbsp) extra-virgin olive oil (cold-pressed)10 ml (about 2 tsp) pure apple juice (no additives, cold)about 1/4 tsp (1.5 g), adjust sea salt, to tastea few turns, optional freshly ground black pepper - 7
In a large bowl, combine the fluffed quinoa with the shredded romaine, diced cucumber, grated carrot, parsley and basil.
100 g white quinoa (dry)100 g romaine lettuce, sweet, leaves only, shredded120 g (about 1 small) cucumber, seeded and diced70 g (about 1 medium) carrot, peeled and finely grated10 g (about 2 tbsp) fresh parsley, finely chopped6 g (about 1 tbsp) fresh basil, thinly sliced - 8
Pour the dressing over the salad and gently toss to combine; taste and adjust salt if needed.
about 1/4 tsp (1.5 g), adjust sea salt, to taste - 9
Divide between two bowls, sprinkle with toasted pumpkin seeds if using, and serve immediately.
30 g pumpkin seeds (pepitas), pan-toasted
Origin & History
Quinoa is native to the Andean region but has been widely adopted across Mediterranean-style cuisine for its texture and nutrition. Simple olive-oil dressings and fresh herbs reflect Mediterranean salad traditions adapted here to low-histamine needs.
Pregnancy
GreatQuinoa and leafy greens provide folate, iron and plant protein useful in pregnancy.
Breastfeeding
GreatNutritious, hydrating vegetables and quinoa give energy and beneficial nutrients for breastfeeding.
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