Looking for ways to eat nigella seeds (a.k.a. kalonji seeds)? Savory dishes are the way to go, like this Kalonji Chicken & Squash Stew, which brings together nine natural antihistamine foods to create a low histamine dinner you and your family will love.
For those who love easy squash dishes, check out my sauteed butternut squash and baked acorn squash.
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✔️ Why This Recipe is Great
Antihistamine Spices. between the nigella seeds, the fennel, and the coriander, this dish is packed with strongly antihistamine foods, meaning that they contain plant chemicals which inherently help your body calm histamine production.
Asian Flavors. Before I became ill with histamine intolerance and a host of other issues, I lived in Asia for four years, where spices are a requirement for flavor rather than an addition to it. This recipe is an antihistamine ode to the many curries I've eaten across the continent!
🫚 Ingredients
Onion: sweet onion forms half the base for this saucy stew, breaking down and browning beautifully at various stages of the cooking process.
Squash: I use butternut squash in this dish as it's easiest to get where I live, but you could use any peeled squash except for pumpkin, which is sometimes considered higher histamine.
Nigella Seeds: also known as Nigella sativa, these small black seeds go by many names, one of the most fitting being black cumin. The flavor is toasty and umami, somewhere between cumin and wild oregano.
Ginger: while the ginger won’t overpower this dish, it add a nice floral aroma and is one of the best low histamine spices you can keep in your pantry. It’s both a natural antihistamine and it tastes fantastic!
Honey: there are a multitude of low histamine sweeteners you can use to balance out savory dishes like this one, 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.
Amchur (Amchoor): pure ground green (unripe) mango. This Indian-origin spice is quite common in curries and stews, thanks to its sour flavor and simple storage. You can find it in any Indian grocery store, and it’s a great substitute for lemon and other sour flavors.
See recipe card for exact ingredients and quantities.
🫕 How to Make Nigella Seed Chicken (Step-by-Step)
Step 1) Chop and mince your butternut squash, onion, garlic, and ginger, and then set them aside separately (image 1).
Step 2) Heat all your oil over medium heat for about 1 minute, then add the nigella, mustard, and fennel seeds and lower heat to low, cooking for 2-3 minutes, until the spices start to pop (image 2).
Step 3) Add in the minced onion (image 3) and stir well then allow everything to cook for about 7 minutes, so the onion cooks down a bit and just starts to brown.
Step 4) Drop in the ground coriander & turmeric and stir well (image 4), cooking everything for 1 more minute before stirring in the garlic, ginger, and butternut squash (image 5). Raise the heat to medium-low, cooking for about 2 minutes before adding the water. Cook for 15 more minutes, stirring occasionally (image 6).
Step 5) Add in the chicken and cook with the lid on for 8-10 more minutes, until chicken is almost done, stirring occasionally (image 7).
Step 6) Stir in the amchur, salt, and honey (if using), and let cook 1 more minute before turning off the heat and serving immediately (image 8).
🥕 Variations
- Swap Butternut Squash for Pumpkin or Kabocha: Use other low histamine squashes like pumpkin or kabocha for a slightly different flavor and texture.
- Add Fresh Leafy Greens: Stir in fresh spinach or Swiss chard near the end of cooking for added nutrition and color.
- Use Fresh Herbs: Garnish with fresh parsley or cilantro to brighten the stew without increasing histamine.
- Replace Mustard Seeds with Fennel Seeds Only: Omit mustard seeds if sensitive, and increase fennel seeds for a mild, sweet flavor.
- Add Peeled Carrots or Parsnips: Incorporate peeled root vegetables like carrots or parsnips for extra heartiness and natural sweetness.
🥘 Freezing and Reheating
To freeze this stew, portion it into air-tight containers and keep for up to six months, reheating for 5 minutes in an oven preheated to 400°F/205°C.
👨🏻🍳 Expert Notes & Tips
The Meat. You can use any cut of chicken you'd like, but you may have to adjust the cooking time. I just chose chicken breasts because about one-quarter pound of chicken seems to be the right serving size for most people's preferences, making this super easy to freeze in single servings after making.
Seasonings. If you know you don't tolerate one or more of the spices, you can swap them for other low histamine herbs and spices you think would go well. You can use any type of seasoning, but only add them when you'd normally otherwise add the original spice, otherwise they may not taste right.
❓ What to Serve With Nigella Seed Chicken
🙋 Frequently Asked Questions
Kalonji, also known as nigella seeds or black cumin, is a small black seed with a slightly bitter, nutty flavor often used in Middle Eastern and South Asian cooking.
Yes, butternut squash, acorn squash, or kabocha squash work well as substitutes depending on your preference.
The stew has warm, aromatic spices but is generally mild; you can adjust the heat by adding chili or pepper if desired.
Yes, the recipe is naturally gluten-free as long as you use gluten-free broth or stock.
Have you tried this recipe?
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📖 Recipe
Nigella Seed Chicken & Squash Stew
Ingredients
- 1 ½ pounds chicken breasts or tenders cut in 1-inch pieces
- 1 large onion finely sliced (about 2 Cups)
- 2 Cups butternut squash in small pieces
- 6 Tablespoons coconut oil or other high-heat oil
- 1 Tablespoon nigella seeds
- 1 teaspoon mustard seeds
- ½ teaspoon fennel seeds
- 1 teaspoon ground turmeric
- ½ teaspoon ground coriander
- 6 cloves fresh garlic
- 2 inches fresh ginger 1 Tablespoons pureed ginger
- ½ Cup water
- 2 teaspoons honey optional
- 2 teaspoons amchur dried unripe mango
- 1 teaspoon sea salt
Instructions
- Chop & mince your butternut squash, onion, garlic, and ginger, and then set aside.
- Heat all your oil over medium heat for about 1 minute, then add the nigella, mustard, and fennel seeds and lower heat to low, cooking for 2-3 minutes, until the spices start to pop.
- Add in your onion and cook for about 7 minutes, allowing the onion to cook down a bit and just start to brown.
- Drop in the ground coriander and turmeric and stir well, cooking for 1 more minute.
- Stir in the minced garlic and ginger and butternut squash, and then raise the heat to medium-low, cooking for about 2 minutes before adding the water. Cook for 15 more minutes, stirring occasionally.
- Add in the chicken and cook with the lid on for 8-10 more minutes, until chicken is almost done, stirring occasionally.
- Stir in the amchur, salt, and honey (if using), and let cook 1 more minute before turning off the heat and serving immediately.
Notes
Nutrition
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