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2024-05-30 Blog By Isha Patel

Histamine Friendly Veggie Stir-Fry with Ginger Turmeric Sauce

Embrace the flavours of spring with this vibrant and nutritious stir-fry recipe that’s gentle on histamine levels. Packed with colourful vegetables and tossed in a flavorful Ginger Turmeric Sauce, this dish is not only delicious but also supportive of a low-histamine diet. Let’s dive into the recipe and savour the freshness of the season!

Ingredients:

For the Stir-Fry:

  • 2 tablespoons coconut oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 cups sugar snap peas, trimmed
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 2 carrots, julienned
  • 2 cups broccoli florets
  • 1 cup baby spinach
  • Salt and pepper to taste
  • Sesame seeds for garnish (optional)

For the Ginger Turmeric Sauce:

  • 2 tablespoons coconut aminos (or low-histamine soy sauce)
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon honey or maple syrup (optional, for sweetness)
  • 1 teaspoon fresh ginger, grated
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon red pepper flakes (adjust to taste)
  • 2 tablespoons water

Instructions:

  1. Prepare the Ginger Turmeric Sauce: In a small bowl, whisk together the coconut aminos, rice vinegar, lemon juice, honey or maple syrup (if using), grated ginger, ground turmeric, ground coriander, red pepper flakes, and water until well combined. Set aside.
  2. Stir-Fry the Vegetables: In a large skillet or wok, heat the coconut oil over medium-high heat. Add the sliced onion, minced garlic, and grated ginger, and sauté for 2-3 minutes until fragrant.
  3. Add the sugar snap peas, sliced bell peppers, julienned carrots, and broccoli florets to the skillet. Stir-fry for 5-6 minutes, or until the vegetables are tender-crisp.
  4. Pour the prepared Ginger Turmeric Sauce over the vegetables in the skillet. Add the baby spinach and toss everything together until the spinach is wilted and the sauce coats the vegetables evenly. Season with salt and pepper to taste.
  5. Garnish with sesame seeds if desired, and serve the spring veggie stir-fry immediately over cooked quinoa, rice, or your favourite grain.

Benefits of ingredients used:

  1. Sugar Snap Peas: Rich in fibre and phytonutrients, sugar snap peas support digestive regularity and help reduce inflammation in the gut.
  2. Bell Peppers: High in vitamin C and fibre, bell peppers promote gut lining integrity and aid digestion.
  3. Carrots: Packed with soluble fibre and beta-carotene, carrots nourish beneficial gut bacteria and support mucosal health.
  4. Broccoli: Loaded with fibre, vitamins, and sulforaphane, broccoli aids digestion and protects against digestive disorders.
  5. Spinach: Rich in fibre, vitamins, and antioxidants, spinach supports digestive function and reduces inflammation in the gut.
  6. Ginger: Contains gingerol, which soothes the digestive tract, stimulates saliva production, and aids digestion.
  7. Turmeric: With curcumin as its active compound, turmeric reduces gut inflammation and supports overall digestive wellness.

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