Low Histamine Vegetable Stew

Warm, hearty, and packed with flavor, this Vegetable Stew recipe is the perfect comfort food for any season, not to mention easy to prepare and customizable. Utilizing a colorful array of seasonal vegetables and aromatic herbs, this dish is not only delicious but also nourishing and satisfying.

If you like comforting stew, try my kalonji chicken & squash stew or my hearty lentil stew.

Carrots & Sweet Potato: both these orange veggies are a great way to get your daily Vitamin A and fiber, and they're a great base for almost any low histamine dinner. In this case they both need to be peeled and chopped before you start cooking, though frozen versions work just fine.

Potatoes: you can use any variety of firm potatoes for this recipe, but I highly recommend a creamier type, like the Yukon Gold potatoes I use here. If you can't find them, there are plenty of substitutes for Yukon Gold potatoes, including any type of yellow potato.

Rutabaga or Turnip: rich in fiber and a slight tang, though you could swap them for another root vegetable.

Broccoli or Cauliflower Florets: the only brassica vegetable in the bunch, either of these low histamine vegetables adds the balance of flavors that makes this stew so satisfying.

Celery: adds a unique umami flavor; make sure to slice the pieces very small so that they have a chance to fully soften.

Onion: you'll want to cut this in small pieces before mixing it with the vegetables; you can use any type of onion you have on hand, but the purple variety has more antioxidants.

Olive Oil: I used a fresh extra-virgin olive oil here, though you could alternately use the same amount of any low histamine oil you like (though something like flax oil might be too strong).

Garlic: using garlic powder or raw garlic adds an umami element to the stew that really rounds out the overall flavor and complements the vegetables in this dish.

Vegetable Broth: you can use any type you prefer or can tolerate, or you can even use water, but whatever you choose it will add more depth of flavor to the final dish. If tolerated, you could even use homemade bone broth made in the instant pot.

OPTIONAL: Tapioca Starch, Coconut Milk, and Lime Juice: whether to thicken, add creaminess, or add some tang, each of these optional ingredients can upp the nutrition and overall flavor of the stew.

See recipe card for exact ingredients and quantities.

• Spicy Kick: Incorporate diced jalapeños or a dash of cayenne pepper for a spicy twist, if tolerated.
• Herb-Infused: Experiment with different herbs like rosemary, thyme, or basil to enhance the flavor profile; you can easily use up to 1 tablespoon of dried herbs or spices in a single batch, added to the onion as it initially cooks.
• Root Vegetable Medley: Swap in and out seasonal root vegetables like sweet potatoes, parsnips, or turnips for added sweetness and texture.
• Asian-Inspired: Add ginger and bok choy for an Asian flair, and serve with rice or noodles plus an extra squeeze of lime juice.

🥘 Storage and Reheating

If you're not on a low histamine diet, this vegetable stew can stay good in the fridge for up to 5 days when stored in an air-tight container and cooled to room temperature beforehand. But if you want to freeze it, it’ll stay good in the freezer for up to 3 months, though the texture will get a bit starchier upon reheating the longer it stays in there.