Low Histamine Bolognese: Spaghetti LowHistagnese

This low histamine mouth explosion is completely veggie and owes it's bright colour to the presence of some absolutely delicious beets.

I serve it with zoodles - also low histamine.

Every ingredient is low histamine apart from the onion (which you can leave out if you like), and every ingredient is labeled for histamine intolerance as per the food list on our website.

Serves: 2 people

Total Time: 35-40 minutes

Prep Time: 10 minutes

Tags: nut free, soy free, gluten free, low fat

INGREDIENTS

For sauce:

• 1 (70g) small onion 🤔 (usually well tolerated)

• 1 (61g) medium carrot, finely chopped ✅

• 1 cup (65g) cauliflower, mini florets ✅

• 1 (74g) small red sweet pepper (optional) ✅

• 1 cup (240g) beet puree ✅

• 1-1½ cups (240-360ml) coconut milk ✅

• 2 teaspoons (4.6g) butter/olive oil ✅

• ½ teaspoon (3g) salt ✅

• 1 tablespoon (4g) celery leaves, finely chopped ✅

• ¼ teaspoon (0.25g) dried rosemary ✅

• ¼ teaspoon (0.25g) dried thyme (optional) ✅

• ¼ teaspoon (0.25g) dried oregano (optional) ✅

For Zoodles

• 2 (325g) medium courgette (zucchini), cubed ✅

DIRECTIONS

1. Cut cauliflower into tiny florets and finely chop other vegetables, except courgette.

2. Heat butter or olive oil in saucepan. Sauté onions and celery for 2-3 minutes until slightly browned. 

3. Add vegetables and cook for 5 minutes. Stir frequently.

4. Add beet puree, dry herbs and cook for 5 minutes. 

5. Add milk and salt and cook on low heat for 10-15 minutes until sauce thickens.

6. Prepare vegetable noodles using a julienne slicer or spiralizer.

7. Top with Bolognese sauce and serve warm.  

8. Freeze leftover sauce in an airtight container or ziploc bag.

NUTRITIONAL VALUES PER SERVING

• Calories: 94kcal

• Carbohydrates: 18.1g

• Dietary Fiber: 3.1g

• Protein: 3.9g

• Fat: 1.7g