Savory Lower Histamine African Groundnut Stew Recipe

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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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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One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.

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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!

Let me know what you think!

Let me know what you think of this recipe! I’d love to hear your comments below!