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Nigella Seed Chicken & Squash Stew (Low Histamine)

Looking for ways to eat nigella seeds? Savory dishes are the way to go, like this squash & chicken nigella seed stew, which brings together nine natural antihistamine foods to create a low histamine dinner you and your family will love.

About this recipe

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 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.

How to make nigella seed chicken: step-by-step instructions

Step 1. Chop and mince your butternut squash, onion, garlic, and ginger, and then set them aside separately.

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.

Step 3. Add in the minced onion 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, cooking everything for 1 more minute before stirring in the garlic, ginger, and butternut squash. Raise the heat to medium-low, cooking for about 2 minutes before adding the water. Cook for 15 more minutes, stirring occasionally.

Step 5. Add in the chicken and cook with the lid on for 8-10 more minutes, until chicken is almost done, stirring occasionally.

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.

Recipe 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.

Freezing & Storage. 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.

What to eat with nigella chicken stew

Homemade Nigella Chicken Stew Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Nigella Seed Chicken & Squash Stew (Low Histamine)

Nigella Seed Chicken & Squash Stew (Low Histamine)

Yield: 6 servings
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour

Indian-inspired stew with antihistamine spices, tender chicken breast, and a flavorful squash & onion base.

Ingredients

  • 1 1/2 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
  • 1/2 teaspoon fennel seeds
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 6 cloves fresh garlic
  • 2 inches fresh ginger (1 Tablespoons pureed ginger)
  • 1/2 Cup water
  • 2 teaspoons honey (optional)
  • 2 teaspoons amchur (dried unripe mango)
  • 1 teaspoon sea salt

Instructions

    1. Chop & mince your butternut squash, onion, garlic, and ginger, and then set aside.
    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.
    3. Add in your onion and cook for about 7 minutes, allowing the onion to cook down a bit and just start to brown.
    4. Drop in the ground coriander and turmeric and stir well, cooking for 1 more minute.
    5. 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.
    6. Add in the chicken and cook with the lid on for 8-10 more minutes, until chicken is almost done, stirring occasionally.
    7. Stir in the amchur, salt, and honey (if using), and let cook 1 more minute before turning off the heat and serving immediately.

Notes

USING OTHER MEAT. You can use any cut of chicken or other meat you'd like, but you may have to adjust the cooking time.

DIFFERENT SPICES. 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.

STORAGE TIPS. 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.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 335.84kcalTotal Fat: 22.28ggSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 99mgSodium: 378.44mgmgCarbohydrates: 22.28ggFiber: 4gSugar: 5.28ggProtein: 19.37gg

Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.

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