Beetroot, apple and arugula quinoa

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If you are tired of eating rice or gluten-free pasta, quinoa is a good alternative. You can eat it cold in a salad or in a hot meal. Regarding quinoa rinsing, it’s up to you to decide. Rinsing gives a milder and softer taste but not rinsing is also fine. This recipe is more of a summer salad than a winter dish but of course you can make it anytime of the year. Beetroot and apple give a good sweet taste to this recipe.

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Low histamine beetroot, apple and arugula quinoa

Course Tags Salad
Prep Time 15 minutes
Cook time 10 minutes
Total Time 25 minutes
Servings 2

Ingredients

  • 1 cup dry quinoa
  • 1 cup arugula
  • 1 beetroot
  • 1 apple
  • 1 white onion
  • 1/2 teaspoon of lemon juice
  • 1 tbsp olive oil.
  • Pinch of salt

Instructions

  1. In a saucepan, bring water to a boil. Add quinoa, cover and reduce heat to simmer for 12 minutes, or until water is completely absorbed.
  2. Transfer quinoa to a large bowl and allow to cool for at least 5 minutes. If you want to speed up the process, you can even add a few ice cubes in the bowl and stir. After a few minutes, remove the remaining ice cubes to avoid soggy quinoa.
  3. Peel and grate the beetroot. Cut the apple into dices. Chop the onion. Stir in the the beetroot, apple and onion in the quinoa bowl.
  4. Mix together a sprinkle of lemon juice and the olive oil. Add the the salt. Add this to the quinoa bowl and stir until all ingredients are blended.

 

Tip : you can make more quinoa than noted in this recipe and freeze it for later.

Benefits/Side notes :

Quinoa : is gluten free

Arugula : anti-inflammatory and histamine friendly

Beetroot : low histamine

Apple : rich in quercetin (antihistamine and mast cells stabilizer )

White onion : anti-histamine and anti-inflammatory

Lemon juice : usually not recommended in a low histamine diet but lemon has anti-inflammatory properties and can be well tolerated in small quantity.

Olive oil : contains large amounts of antioxidants, is anti-inflammatory and anti-cancer