Low Histamine Dinner Ideas: Quinoa and Kale Edition

Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets

When creating low histamine meals, it’s important to choose ingredients that not only support symptom management but also offer a rich variety of nutrients. Kale, quinoa, and beets are three powerhouse foods that fit the bill beautifully.

Kale is packed with antioxidants, vitamin K, and calcium—making it a great choice for bone health and inflammation support. Quinoa provides a complete source of plant-based protein, along with fiber, iron, and magnesium to help stabilize energy levels and support digestion. Beets bring natural sweetness and a boost of folate, potassium, and nitrates that may support circulation and overall cardiovascular health.

Together, these ingredients form a nourishing foundation for low histamine dinners that are as satisfying as they are supportive.

Quinoa Kale Bowl with Edamame & Roasted Beets

• Quinoa, steamed kale, roasted beets, edamame, olive oil, lemon juice, and herbs

Ingredients

• ½ cup quinoa (uncooked)
• 1 cup edamame (cooked)
• 1 small beet, roasted and sliced
• 1 cup kale, steamed
• 1 tbsp olive oil
• Squeeze of lemon (if tolerated) or apple cider vinegar
• Salt, garlic powder, and herbs (like parsley or basil)

Instructions

1. Cook quinoa as per package directions.
2. Roast beets at 400°F for 30–35 min.
3. Steam kale for 2–3 minutes until wilted.
4. Combine quinoa, kale, beets, and edamame in a bowl.
5. Drizzle olive oil and lemon juice or vinegar, season, and toss.

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Warm Lentil & Roasted Veggie Salad

• Cooked green lentils, roasted carrots, beets, and broccoli over salad greens with tahini dressing
  

Ingredients

• ¾ cup cooked green lentils
• 1 cup roasted veggies (e.g., carrots, beets, broccoli)
• 1 cup salad greens
• 1 tbsp olive oil
• 1 tbsp tahini
• Pinch of cumin, garlic powder, salt

Instructions

1. Roast veggies at 400°F for 25–30 min with olive oil and seasoning.
2. Warm lentils if desired.
3. Whisk tahini with olive oil, splash of water, and seasonings to make dressing.
4. Toss all together over salad greens and serve warm.

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Chickpea & Kale Patties with Steamed Green Beans

• Baked patties (chickpeas, kale, oat flour, spices), served with green beans and a side of mashed cauliflower

Ingredients

• ¾ cup cooked chickpeas
• ½ cup kale, finely chopped
• 2 tbsp oat flour
• 1 tbsp olive oil
• Garlic powder, onion powder, parsley
• 1 cup green beans

Instructions

1. Mash chickpeas and mix with kale, flour, olive oil, and seasonings.
2. Form small patties and bake at 375°F for 20 min, flipping halfway.
3. Steam green beans and serve on the side.

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Stir-Fried Quinoa with Edamame, Kale & Spices

• Quinoa stir-fried with kale, green beans, and edamame; seasoned with turmeric, cumin, and garlic

Ingredients

• ½ cup cooked quinoa
• 1 cup kale, chopped
• ¾ cup edamame
• 1 tbsp olive oil
• ¼ tsp turmeric, ¼ tsp garlic powder, pinch of cumin
• Salt to taste

Instructions

1. In a pan, heat olive oil and sauté kale and edamame for 2–3 min.
2. Add quinoa and spices, stir-fry together until heated through.
3. Serve warm as a hearty protein-packed bowl.

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Chickpea Salad Lettuce Wraps with Yogurt Dip

• Mashed chickpeas with herbs, olive oil, and lemon served in lettuce cups with a side of vegan yogurt dip

Ingredients

• ¾ cup mashed cooked chickpeas
• 1 tbsp olive oil
• Chopped parsley, garlic powder, salt
• 4–6 large lettuce leaves (for wraps)
• ¼ cup vegan yogurt (plain)
• Optional: grated cucumber or herbs for dip

Instructions

1. Mash chickpeas with olive oil, parsley, garlic powder, and a pinch of salt.
2. Spoon into lettuce leaves to form wraps.
3. Stir herbs or cucumber into yogurt for a refreshing dip.

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Cauliflower Lentil Curry (no tomatoes)

• Lentils, cauliflower, kale, and coconut milk in a mild curry over brown rice

Ingredients

• ¾ cup cooked green lentils
• 1 cup cauliflower florets
• ½ cup chopped kale
• ½ cup coconut milk
• 1 tsp turmeric, ½ tsp cumin, ½ tsp garlic powder
• Salt to taste
• ½ cup cooked brown rice

Instructions

1. Steam cauliflower and kale until tender.
2. In a pan, combine coconut milk, spices, and lentils. Simmer 5–7 min.
3. Add cauliflower and kale, stir, and simmer another 2–3 min.
4. Serve over brown rice.

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