This recipe for lower histamine African groundnut stew is a savory warming dish that is wonderful for cooler-weather dinners. It can be served over riced cauliflower (if tolerated), over cabbage noodles, or by itself. It is adapted to have lower histamine than traditional recipes.
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Table of Contents
Ingredient notes for lower histamine African groundnut stew
This is a recipe I adapted from Eat Beautiful to make it lower in histamine-potentiating foods. The original recipe includes peanut butter if tolerated, and almond butter as the Paleo version. For years I ate lots of almond flour and almond-containing foods as a way to be gluten-free. Lots of amazing gluten-free and Keto diet recipes contain almond flour, almond butter, and almonds. And I love almonds! But, since I started on the path to lowering my oxalates, and actually since I realized that almonds are one of my biggest MCAS trigger foods, I’ve switched to seed butters and seeds instead. So this recipe features sunflower seed butter.
The original recipe also called for some histamine-liberating spices, which I have omitted, and I’ve reduced the amount of chicken and increased the fat to scale it to the Keto diet.
Finally, this recipe calls for two cups of my Lower Histamine Vegetable Broth.
What to serve along with this lower histamine African groundnut stew
This recipe is perfect with Lower Histamine Cheesy Garlic Rolls.
Accompaniments for lower histamine African groundnut stew
This dish is great on its own, but can also be garnished in a few ways:
- Drizzle with olive oil.
- Top with chopped fresh herbs like dill, basil, parsley, or chopped green onions.
Leftovers and reheating
- Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze for up to 3 months.
- To reheat, microwave for 2-3 minutes, depending on your microwave’s power. Or, place in a saucepan, over medium-low heat, stirring occasionally, until piping hot.
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Leftovers
- Serve the dish immediately or freeze leftovers right away.
- Freeze for up to 3 months.
Here’s the recipe for lower histamine African groundnut stew!
Lower Histamine African Groundnut Stew
Equipment
- Instant Pot or pressure cooker
Ingredients
- 1.5 lb. skinnless, boneless chicken breasts diced into ½-inch pieces
- 4-5 small zucchini cut in half and sliced; or use sliced choko for low FODMAP
- 2 bunches green onions chopped, or 1 medium onion, diced
- 2 cups celery chopped
- 2 cups lower histamine vegetable broth
- ¾ cup Sunbutter
- ¼ cup coconut oil or use olive oil for low FODMAP
- 2 cloves garlic crushed; or use 1 tsp garlic-infused olive oil for low FODMAP
- 2 tsp sea salt
- 1½ tsp ginger powder
- 1½ tsp cumin
- ⅛ tsp ground cinnamon
- ⅛ tsp black pepper
- 1/32 tsp Monk fruit powder
- 1-2 avocados for garnish, if tolerated; omit for low FODMAP
- ½ bunch fresh cilantro, chopped for garnish
Instructions
- Set the Instant Pot to "Pressure Cook" for 20 minutes and melt the coconut oil. Add the onions, celery, and all of the spices. Stir to coat with the fat and allow the vegetables to begin to sweat, about five minutes
- Add the chicken and broth, put on the lid, and allow the pot to come up to pressure. When the 20 minutes have elapsed, unplug the machine and release the pressure manually.
- Add the zucchini and Sunbutter, replace the lid, and let sit for about ten minutes as the zucchini gently cooks, and the Sunbutter melts. Then stir until the sauce is creamy. If the stew cooled off too much you may need to set it to "Saute" for another few minutes to heat it through.
- Serve with diced avocado and cilantro for garnishes. Or, portion the stew into glass freezer containers and freeze for later.
- To make this recipe in a stock pot over the stove: Place the fat, onions, celery, and spices in the pot over medium heat. Stir to combine and cook for five minutes. Add the chicken and broth, cover, and bring to a low boil. Cook for 20 minutes, stirring occasionally. Add the zucchini and Sunbutter and cook for an additional five minutes. Serve with avocado and cilantro for garnishes.
Let me know what you think!
Let me know what you think of this recipe! I’d love to hear your comments below!
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