Wissenswertes

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

Quinoa has transformed from a secret superfood into a true trendsetter in recent years . It's not only incredibly versatile but also packed with nutrients , delicious, and extremely adaptable . But is quinoa suitable for a low-histamine diet? In the following blog post, you'll learn everything about the tolerability of quinoa in a low-histamine diet. You'll also discover many other exciting facts – from basic preparation and the different types of quinoa to delicious recipes . Get inspired and learn how to integrate this delicious grain into your diet.

Discover the tiny wonder grains

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

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

Light, red and black quinoa

Nutritional values ​​and health benefits

Quinoa is particularly rich in magnesium, iron, potassium, copper, zinc, vitamin B1, vitamin B2, and phosphorus . Compared to other grains, quinoa is high in protein . Quinoa is also perfectly suited for people with celiac disease or gluten intolerance , as this pseudocereal is naturally gluten-free .

The following nutritional values ​​are contained in 100g of uncooked quinoa:
  • Calories: 363 kcal
  • Carbohydrates: 61 g
  • Protein: 13 g
  • Fat: 5.8 g
  • Dietary fiber: 7.2 g

Quinoa and histamine: How well tolerated is this pseudocereal?

The good news is that quinoa is listed as having a histamine content of 0 according to the SIGHI list and is therefore ideally suited for a low-histamine diet.


Quinoa is suitable for the following diets:

  • 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

Shopping and storage tips

To keep pollutant levels as low as possible, you should ideally choose high -quality organic quinoa . It's best to store quinoa in a dark, airtight container. You should also consume it relatively soon after purchase, as it can quickly become rancid.

The best preparation tips: It's so easy!

There are many different ways to prepare quinoa. Below we show you the most common methods:

Cooked quinoa:

Heat the seeds in water or vegetable broth for about 10-15 minutes until they are slightly firm to the bite. Our HistaFood Organic Vegetable Broth is excellent for this. Afterwards, let them rest for about 5 minutes. To separate the seeds slightly, it's recommended to fluff them up a bit with a fork.

Puffed quinoa:

To produce so-called " pops ," quinoa is expanded through 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.

Washing tips:

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

Delicious recipes with quinoa

Below we have compiled three more delicious recipes with quinoa as an ingredient for you.

Quinoa wraps Quinoa wraps


The recipe is vegan, low in histamine, low in 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 olive oil for frying
For the filling:
Our tip: You can fill the wrap however you like. If you leave out the parsley in the dough, you can also enjoy it sweet. For example, with cream cheese and our organic apricot fruit spread or organic pumpkin seed & pistachio protein spread.
Beetroot and quinoa salad with feta

Beetroot and quinoa salad with feta


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

You will need the following ingredients for approximately 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
  • 100g vegan feta (1)
  • 1 tbsp olive oil
  • HistaFood Organic Herb Salt
Our tip: You can also prepare the salad with millet or rice as an alternative.
Quinoa Patties Recipe

Quinoa patties


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

You will need the following ingredients for approximately 3-4 people:
  • 180 g quinoa
  • 1 tsp HistaFood Organic Vegetable Broth
  • 60g gluten-free rolled oats or millet flakes
  • 15 g ground flaxseed
  • 1 clove of garlic (1)
  • 1 small onion (1)
  • 1 carrot
  • ½ bunch of parsley
  • ½ tsp salt
  • Olive oil
For the dip:
Our tip: You can serve the quinoa patties with your choice of toppings, such as parsley or lamb's lettuce. Our organic zucchini and basil vegetable spread also makes a great dip.

Conclusion

Quinoa has established itself not only as a versatile and nutrient-rich superfood , but also as an ideal ingredient for a low-histamine diet. Thanks to its natural digestibility and numerous preparation options, quinoa is a true all-rounder in the kitchen. This pseudocereal offers an incredible number of possibilities for creating a healthy and varied diet .

You might like these products

=== PRODUCT LIST PRODUCTS ===

Sources

Recently viewed