We’re coming into autumn so who’s up for pumpkin?

Pumpkin is one of those foods that really agrees with me histamine-wise. This is a fresh, healthy stew using pumpkin and other good veggies. It comes together quickly and is bursting with different flavors. 

As usual, it’s low histamine and I’ve labeled every ingredient as per our Histamine Intolerance Food List.

Serves: 4 people

Total Time: 30 minutes

Prep Time: 10 minutes

Tags: nut free, soy free, gluten free

Ingredients

• 1 medium (225g) sweet potato, cubed ✅

• 2 cups (232g) pumpkin, cubed ✅

• 1 small (125g) bok choy, chopped ✅

• 1 cup (90g) broccoli florets ✅

• 1 cup (120g) cauliflower florets ✅

• 1 red bell pepper, thinly sliced ✅

• 1 medium (61g) carrot, cubed ✅

• 1 tsp (5g) butter/coconut oil ✅

• 1-1½ cups (240-4ml) water ✅

• ½ cup (85g) quinoa ✅

• ¾ tsp (4.5g) salt ✅

• ½ tsp (1.5g) garlic powder 🤔 (usually well tolerated)

• 2 tsp (4.6g) sweet paprika ✅

• ½ cup (60g) coconut milk ✅

Directions

1. Chop vegetables and rinse quinoa in a colander with tiny holes. 

2. Heat a saucepan and add butter or oil. Add vegetables and sauté for 5 minutes.

3. Add water and quinoa and bring a boil. (You can also cook quinoa separately with 1 cup water).

4. Reduce heat and add garlic powder, salt and sweet paprika to the stew. Stir and simmer for 10 minutes.

5. Add coconut milk and simmer covered for 5-8 minutes, or until quinoa is well cooked and vegetables are tender.

6. Divide stew equally between 4 bowls and serve. (Add quinoa to the bowl if you’ve cooked it separately).

7. Store leftovers in the freezer for another low-histamine feast another time.

Nutritional Values Per Serving

• Calories: 248kcal

• Carbohydrates: 35g

• Dietary Fiber: 7.5g

• Protein: 9.7g

• Fat: 9.1g