Known as Chinese cabbage, not only are bok choy histamine levels low, but in fact it's a highly antihistamine food. This Garlic Ginger Baby Bok Choy recipe omits the typical vinegar and soy sauce in favor of sumac and sea salt, though it's just as easy to make.
If you love this easy side dish recipe, check out my air fryer broccolini or baked Indian brussels sprouts.
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✔️ Why This Recipe is Great
Low Histamine Side Dish: apparently bok choy is high in folate and iron and a ton of other nutrients, but I really just made it because it reminded me of some amazing meals I had in Taiwan (a trip that feels like a lifetime ago).
Make it Fresh: when you use a cast iron pan or nonstick, you can easily double or triple this recipe for a crowd (though I wouldn't recommend freezing it). It would go beautifully with anything garlic-heavy, like toum— I can't wait to hear what you think!
🧄 Ingredients
Baby Bok Choy: similar to its cruciferous counterparts, baby bok choy is a mild green leaf with a vaguely celery-like flavor, albeit more tender than its parent. The high moisture content makes it hard to get crispy, however, so this recipe makes use of its high water content.
Sesame Oil: matching well with the other flavors, sesame oil also lends its own umami richness to the dish.
Garlic & Ginger: these low histamine spices are also traditional in most Asian cooking, helping to add bold flavor to dishes without raising histamine levels or adding calories.
Honey (or Date Syrup): though this ingredient is optional, it really helps add to the flavor balance. There are a multitude of low histamine sweeteners you can use, but by far my favorite is manuka honey. Not only is it great for the digestive system, but manuka honey has been proven to lessen allergy symptoms, like those of histamine intolerance.
Sumac: this red-hued spice is actually a ground-up dried berry, a strongly antihistamine food with acidic properties. It takes the place of lemon juice, which is normally added near the end of the cooking process. This is an optional but recommended ingredient; a good alternative is amchur.
🥢 How to Make Garlic Ginger Bok Choy (Step-by-Step)
Step 1) Lightly wash your bok choy, then slice each one in half and thoroughly wash & dry each half (image 1).
Step 2) Slice your garlic and mince your ginger, and then turn on medium-low heat under your cast iron. Gather your spices (image 2) while you wait for the pan to heat, then add your oil and wait one more minute (image 3).
Step 3) Add the ginger and garlic and let them infuse the oil for one minute, stirring frequently (image 4).
Step 4) Add the bok choy using the tongs (so as to not splash yourself with any hot oil), and arrange it carefully in the pan (image 5), ideally with the whites in the center. Stir occasionally while it cooks for 4-5 minutes, until the whites are tender but the green tops are just starting to brown (image 6).
If it seems to be cooking too quickly, turn the heat to low, add 1 tablespoon of water, and put the lid on it to steam for one minute (image 7).
Step 5) Once the whites have started to brown, turn off the heat and move the pan to a cold burner, immediately adding the honey, sumac, paprika, salt, and sesame seeds, stirring 'til combined (image 8).
🌿 Variations
- Add Fresh Herbs: Toss in fresh cilantro or parsley for a fresh, vibrant twist.
- Include Other Greens: Substitute or mix bok choy with low histamine greens like Swiss chard or kale (if tolerated).
- Add a Splash of Lemon Juice: Use a small amount of fresh lemon juice at the end for brightness without adding histamine.
- Top with Toasted Seeds: Garnish with toasted pumpkin or sunflower seeds instead of sesame seeds for variety.
🥘 Storage and Reheating
Bok choy doesn't stand up well to freezing, so I would highly recommend making this in smaller batches, just enough for you to enjoy fresh in one sitting. But for anyone else in your house who can handle eating leftovers, it will stay good in the fridge for reating up to 3 days later.
👨🏻🍳 Expert Notes & Tips
What Pan to Use. You'll need tongs and a cast iron pan for this recipe; a nonstick pan would also work well (though the idea of forever chemicals now freak me out).
How Much Salt. I recommend at least ¼ teaspoon, to make up for the lack of soy sauce, but you may want more or less.
❓ What to Serve With Garlic Ginger Bok Choy
🥣 What to Eat with Bok Choy
- Chicken with sunflower seed pesto sauce
- A hearty lentil stew
- Low histamine lemongrass chicken
- Asian-inspired lettuce wraps
- Pork tenderloin with garlic herb sauce
🙋 Frequently Asked Questions
For a soy-free and low histamine version, it’s best to avoid soy sauce or use a low histamine alternative like coconut aminos.
It’s best enjoyed fresh, but you can prepare ingredients ahead and quickly sauté when ready to serve.
Yes, this recipe is completely vegan and soy-free.
Sesame oil is generally low histamine, but individual tolerance varies; avocado or olive oil is a safe alternative.
Have you tried this recipe?
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📖 Recipe
Crispy Garlic-Ginger Bok Choy (No Soy Sauce)
Ingredients
- 4 pieces baby bok choi
- 1 Tablespoon sesame oil
- 3-4 cloves garlic sliced
- 1 teaspoon fresh ginger root minced
- ½ teaspoon honey optional
- ¼ teaspoon sumac optional
- ¼ teaspoon paprika optional
- ¼ teaspoon sea salt more to taste
- Sprinkle of sesame seeds as garnish
Instructions
- Lightly wash your bok choy, then slice each one in half and thoroughly wash & dry each half.
- Slice your garlic and mince your ginger, and then turn on medium-low heat under your cast iron.
- Gather your spices while you wait for the pan to heat, then add your oil and wait one more minute.
- Add the ginger and garlic and let them infuse the oil for one minute, stirring frequently.
- Add the bok choy using the tongs (so as to not splash yourself with any hot oil), and arrange it carefully in the pan with the whites in the center. Stir occasionally while it cooks for 4-5 minutes, until the whites are tender but the green tops are just starting to brown. If it seems to be cooking too quickly, turn the heat to low, add 1 tablespoon of water, and put the lid on it to steam for one minute.
- Once the whites have started to brown, turn off the heat and move the pan to a cold burner, immediately adding the honey, sumac, paprika, salt, and sesame seeds, stirring 'til combined. Plate it and enjoy!
Notes
Nutrition
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