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Quinoa and histamine: Tips for perfect preparation, nutritional values and delicious recipes

Over the last few years, quinoa has evolved from a secret superfood into a true trendsetter. Quinoa is not only super versatile, but also highly nutritious, incredibly delicious, and extremely adaptable. But is quinoa also suitable for a low-histamine diet? In the following blog article, you will learn everything about the tolerability of quinoa in a low-histamine diet. Additionally, you will find many more exciting facts – from basic preparation and different types of quinoa to delicious recipes. Feel free to be inspired and learn how you can integrate this delicious grain into your diet.

Discover the little miracle grains

Quinoa is a so-called "pseudocereal," because botanically speaking, it belongs to the same family as beetroot or Swiss chard. For the Incas, quinoa was already a staple food back then, alongside potatoes, tomatoes, beans, and corn. Compared to other types of grain, quinoa is particularly resilient, as the plant tolerates dry and sandy soils as well as cold, drought, and high altitudes.

The plant reaches a height of approx. 1 to 3 meters and develops small seeds that look like a cross between millet and sesame seeds. Depending on the variety, its outer shell is translucent, pink, orange, red, violet, or black.

Nutritional values and health benefits

Quinoa is particularly rich in magnesium, iron, potassium, copper, zinc, vitamin B1, vitamin B2, and phosphorus. Compared to other types of grain, quinoa contains a lot of protein. Quinoa is also perfectly suitable for those affected by celiac disease or gluten intolerance, because this pseudocereal is naturally gluten-free.

The following nutritional values are contained in 100 g of uncooked quinoa:

Calories: 363 kcal
Carbohydrates: 61 g
Protein: 13 g
Fat: 5.8 g
Fiber: 7.2 g

Quinoa and histamine: How well-tolerated is this pseudocereal?

The good news is that according to the SIGHI list, quinoa is declared as 0 and is therefore excellently suited for a low-histamine diet.

Quinoa is suitable for the following dietary forms:

for a low-histamine diet
for a low-fructose diet
for a gluten-free diet
for a lactose-free diet
for a low-sorbitol diet
for a low-salicylate diet
for a low-nickel diet

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Shopping and storage tips

To keep pollutant levels as low as possible, you should ideally choose high-quality organic quinoa. You should store quinoa in a place protected from light and air. In addition, you should consume it relatively soon, otherwise it can quickly become slightly "rancid."

The best preparation tips: It's that simple

There are many different ways to prepare quinoa. Below, we show you the most well-known methods:

Cooked quinoa:

The seeds are heated in water or vegetable broth for approx. 10-15 minutes until they are slightly al dente. Our HistaFood Organic Vegetable Broth is perfect for this, for example. Afterward, you should let the whole thing rest for about 5 minutes. To separate the seeds a bit, it is recommended to fluff them up slightly with a fork.

Puffed quinoa:

To produce so-called "pops," quinoa is puffed up using a combination of heat and pressure. In this form, quinoa is often used as a topping for yogurt, salads, muesli, or as an ingredient in snacks.

Tips for washing:

Put the desired amount into a fine sieve and rinse the pseudocereal thoroughly under cold running water.
Optionally, you can soak the seeds for approx. 15 minutes. This can further reduce bitterness. After soaking, you should wash your quinoa thoroughly again.
Finally, you should let the quinoa drain well after washing.

Delicious recipes with quinoa

Below, we have compiled three delicious recipes using quinoa as an ingredient for you.

Quinoa Wraps

The recipe is vegan, low-histamine, low-fructose, gluten-free, and lactose-free.

You will need the following ingredients:

150 g quinoa
300 ml water
1 zucchini
½ bunch of parsley
A little salt
A little frying olive oil

For the filling:

1 jar HistaFood Organic Vegetable Spread Zucchini & Basil
Romaine lettuce
Cucumber
Vegan feta cheese (1)
HistaFood Organic Herbal Salt

Our tip: You can fill the wrap as you like. If you leave the parsley out of the dough, you can also enjoy it sweet. For example, with cream cheese and our Organic Fruit Spread Apricot or our Organic Nut Spread.

Beetroot Quinoa Salad with Feta

The recipe is vegan, low-histamine, gluten-free, and lactose-free.

You need the following ingredients for approx. 2 people:

1 clove of garlic (1)
125 g quinoa
250 g beetroot (vacuum-packed)
½ zucchini
25 g lamb's lettuce
4 dates (pitted)
½ pomegranate (1)
1 tbsp acerola juice
1½ tbsp coconut yogurt (1)
½-1 tsp maple syrup
100 g vegan feta (1)
1 tbsp olive oil
HistaFood Organic Herbal Salt

Our tip: You can alternatively prepare the salad with millet or rice.

Quinoa Patties

The recipe is vegan, low-histamine, gluten-free, and lactose-free.

You need the following ingredients for approx. 3-4 people:

180 g quinoa
1 tsp HistaFood Organic Vegetable Broth
60 g gluten-free oat flakes or millet flakes
15 g flaxseeds, ground
1 clove of garlic (1)
1 small onion (1)
1 carrot
½ bunch of parsley
½ tsp salt
Frying olive oil

For the dip:

50 g vegan cream cheese (1)
1 tbsp tahini (1)
½ bunch of parsley
A little fresh mint
1 jar HistaFood Organic Vegetable Spread Carrot & Beetroot

Our tip: You can serve the quinoa patties as you like, e.g., with parsley or lamb's lettuce. For a dip, you can also great use our Organic Vegetable Spread Zucchini & Basil.

Conclusion

Quinoa has established itself not only as a versatile and nutritious superfood, but is also an ideal ingredient for a low-histamine diet. Thanks to its natural tolerability and numerous preparation options, quinoa is a true all-rounder in the kitchen. The pseudocereal offers an incredible number of ways to make your diet healthy and varied.