This soothing salad combines fluffy rice, sweet carrots, and chopped herbs with a ginger-apple dressing that’s both refreshing and easy on digestion. With no citrus, vinegar, or spicy ingredients, it’s ideal for those with histamine intolerance. Serve it cold or room temperature for a comforting, trigger-free lunch or side dish.

Ingredients Needed:

1/2 cup basmati rice: rinsed well and cooked.
1/4 cup wild rice (optional): adds texture; cook separately.
2 carrots: shredded or finely chopped.
1/4 cup green onion tops (green part only): finely sliced.
1 cup fresh basil: chopped finely.
1/2 cup coriander (cilantro): chopped, or more to taste.
4 tablespoons fresh ginger: grated or minced.
3 tablespoons olive oil: or any safe tolerated oil.
1/4 cup apple juice: sweet-tart dressing base.

How To Make Low Histamine Rice Salad:

Cook the Rice:
Cook basmati and wild rice (if using) separately according to package directions. Let cool to room temperature.

Prepare the Dressing:
In a small bowl, whisk together grated ginger, apple juice, and olive oil until blended. Let sit for 5–10 minutes for flavors to infuse.

Combine Ingredients:
In a large bowl, combine the cooled rice, carrots, green onion tops, basil, and coriander. Pour the dressing over and toss gently to coat.

Garnish and Serve:
Taste and adjust seasoning if needed. Garnish with more basil or coriander before serving.

Recipe Tips:

Cook rice fresh and cool quickly to reduce histamine buildup.
Avoid all citrus, vinegar, and fermented condiments.
Use only the green part of scallions; skip garlic and onions.
Use fresh herbs for natural flavor without triggers.

How to Store & Reheat:

Room Temperature: Serve within 1 hour.
Fridge: Store covered up to 24 hours.
Freezer: Not recommended.

Nutrition Facts (approx per serving):

Calories: 170
Sodium: 30 mg
Protein: 3 g
Fat: 6 g
Carbs: 27 g
Fibre: 2 g
Sugar: 3 g

FAQs:

Is rice low histamine?
Yes, freshly cooked white or basmati rice is low histamine. Avoid leftover rice kept too long.

What dressing is safe for rice salad?
Use apple juice and olive oil for a light, citrus-free dressing.

Can I add protein to this salad?
Yes, add freshly cooked white beans or plain chicken for extra protein.

Is vinegar safe for low histamine diets?
No, vinegar is fermented and often a trigger. Apple juice offers a safe tart alternative.

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