Here is my recipe for lower histamine chickpea salad three ways!
This recipe includes three variations: pickle, avocado, and cranberry. I include instructions for making all three variations as a full recipe or freezing the chickpeas in individual portions for making single-person recipes. I like to keep the chickpeas frozen in portions and make a different variation of chickpea salad for lunch.
The recipes for the pickle version and the avocado version are lower in oxalates and sulfur. Cranberries are moderately high in oxalates. I’ve included some optional add-ins that are higher in sulfur, like onions and celery.
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Table of Contents
Ingredient notes for this lower histamine chickpea salad three ways
Use organic dried chickpeas such as these.
I like this avocado mayonnaise because it is egg-free and is based on just avocado oil.
Here is the recipe for cranberry sauce, if you are making the cranberry variation.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers and avoiding triggers.
Check out this post on how to manage MCAS.
Why this recipe?
This recipe is lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, eggs, soy, dairy, grains, and gluten. Eating a diet lower in inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine diet click here!
Here’s the recipe for lower histamine chickpea salad three ways!
Lower Histamine Chickpea Salad Three Ways
Equipment
- Pressure cooker such as Instant Pot
Ingredients
- 1 cup dry chickpeas
- 4 cups water – divided
- 6 tbsp avocado oil mayonnaise
- 1 medium pickle, minced finely for the pickle variation
- ¼ tsp Sriracha, if tolerated for the avocado variation
- 1 avocado, mashed for the avocado variation
- 1 tbsp cranberry sauce for the cranberry variation
- Other optional add-ins:
1 tbsp. chopped cucumber, 1 tsp. turmeric, 1 tbsp chopped onion (if tolerated), 1 tbsp. chopped celery (if tolerated), 1 tbsp. grated carrot
Instructions
- Place the dry chickpeas and 2 cups of water in a glass jar. Refrigerate for 24 hours. Drain the chickpeas and rinse in running water.
- Place the rinsed chickpeas in the pressure cooker with two cups of cold water. Set the pressure cooker to the "legumes" setting and cook for 30 minutes under high pressure. Release the pressure and allow the chickpeas to cool for ten minutes. Drain off the water. You can freeze the chickpeas in individual 4 oz. mason jars at this point if you want to ensure the lowest histamine content. To make individual portions see below.
- If using the full recipe of chickpeas, place the cooked chickpeas in a medium bowl with the mayonnaise. For an individual portion, remove the frozen 4 oz. container of chickpeas from the freezer and thaw on the counter for an hour or microwave for about 45 seconds.For the full-recipe pickle variation, add the finely minced pickle. If making an individual portion add 1 tsp. minced pickle.For the full-recipe avocado version, add the sriracha and avocado. If making an individual portion add 1 drop Sriracha and a quarter of an avocado.For the full-recipe cranberry variation, add the cranberry sauce. If making an individual portion add 1 tsp. of cranberry sauce.Using the back of a fork, mash the chickpeas together with the add-ins for the variation you are using, mixing until the chickpeas are smooth and the mixture is homogeneous.Serve on top of sliced lower histamine biscuits, or dip tolerated crackers into the mixture.Consume immediately.
The bucket theory
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Know your typical symptom progression
Knowing your symptom progression in a flare is the key to developing your rescue plan. In this post, I discuss how to determine your symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
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What to serve along with this recipe
Taking one capsule of Healthy Gut Holozyme helps your body to digest your food.
Choose sides based on your other dietary needs.
Leftovers
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.
Check out this powerful frequency device
Healy is an individualized specific microcurrent device (ISM) that runs beneficial electrical currents directed by an app on your phone. Healy can be used to magnify your intention and to get the most out of your life. Check out this post for more about Healy. And this post provides some tips and tricks for Healy.
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Disclaimer
The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure, or treatment. Always seek advice from your medical doctor.