Low Histamine Quinoa Salad

This anti-inflammatory salad combines fluffy quinoa with crisp cucumber, mild zucchini, and fresh parsley for a soothing, trigger-free meal. The simple olive oil dressing is free from lemon, vinegar, and garlic, making it safe for those with histamine intolerance.

Ingredients Needed:

• 1 cup uncooked quinoa: rinsed well.
• 2 cups water: for cooking.
• 1 ½ cups freshly cooked white beans or green peas: cooked and frozen immediately after cooking.
• 1 medium cucumber: seeded and chopped.
• 1 medium zucchini: chopped for crunch.
• ½ cup thinly sliced green onion tops (green part only): optional for mild flavor.
• 1 cup flat-leaf parsley: finely chopped.
• ¼ cup olive oil: for dressing.
• 1 tablespoon apple juice: or extra olive oil.
• Pinch of sea salt: optional.
• Freshly ground black pepper: to taste (optional).

How To Make Low Histamine Quinoa Salad:

Cook the Quinoa:
In a medium saucepan, combine rinsed quinoa and water. Bring to a boil over medium-high heat, then reduce to a gentle simmer. Cook uncovered until water is absorbed (about 15 minutes). Remove from heat, cover, and rest for 5 minutes to fluff up.

Combine the Vegetables:
In a large serving bowl, combine white beans or peas, cucumber, zucchini, green onion tops (if using), and parsley.

Make the Dressing:
In a small bowl, whisk olive oil with apple juice. Add a pinch of salt if desired.

Assemble the Salad:
When quinoa is mostly cool, add it to the vegetable mixture. Drizzle dressing over the top and toss to combine.

Let It Rest:
For best flavor, let the salad sit for 5–10 minutes before serving.

Recipe Tips:

• Use freshly cooked quinoa and beans to keep histamine low.
• Choose mild, low histamine veggies like zucchini or peeled cucumber.
• Avoid citrus, vinegar, or garlic in the dressing.
• Serve immediately or store up to 24 hours for best histamine control.

How to Store & Reheat:

• Room Temperature: Serve within 1 hour.
• Fridge: Store in an airtight container up to 24 hours.
• Freezer: Not recommended.

Nutrition Facts (approx per serving):

• Calories: 210
• Sodium: 35 mg
• Protein: 8 g
• Fat: 7 g
• Carbs: 32 g
• Fibre: 5 g
• Sugar: 2 g

FAQs:

Is quinoa salad low histamine?
Only if made with histamine-safe ingredients. Use fresh beans, no citrus, and no vinegar for best results.

What can I use instead of chickpeas?
Freshly cooked white beans or green peas are low histamine options.

What dressing is safe for low histamine diets?
Simple olive oil with fresh herbs or a splash of apple juice instead of lemon or vinegar.

Can I make this salad ahead?
Yes, but store it in the fridge up to 24 hours. Combine dressing and salad just before eating to reduce histamine build-up.

Try More Recipes:

• Low Histamine Buckwheat Porridge
• Low Histamine Quinoa Bowl
• Low Histamine Veggie Stir Fry

Low Histamine Quinoa Salad

Recipe by Evelyn ReedCourse: SaladsCuisine: AmericanDifficulty: Easy

Servings

8

servings

Prep time

15

minutes

Cooking time

15

minutes

Calories

210

kcal

A bright and gentle salad made with quinoa, low histamine veggies, and a simple olive oil dressing. Perfect for inflammation-friendly lunches.

Ingredients

• 1 cup uncooked quinoa
  

• 2 cups water
  

• 1 1/2 cups white beans or green peas, cooked and cooled
  

• 1 medium cucumber, chopped
  

• 1 medium zucchini, chopped
  

• 1/2 cup green onion tops (optional)
  

• 1 cup parsley, finely chopped
  

• 1/4 cup olive oil
  

• 1 tbsp apple juice or extra olive oil
  

• Pinch of salt (optional)
  

• Fresh ground pepper to taste (optional)

Directions

• Cook quinoa in water for 15 minutes. Let sit 5 minutes.
  
• Combine beans, cucumber, zucchini, onion tops, and parsley in a bowl.
  
• Mix olive oil and apple juice for dressing.
  
• Add cooled quinoa to veggies. Pour dressing on top.
  
• Toss gently and let rest 5–10 minutes before serving.