Italian has always been one of my favorite vegan fallback cuisines, whether it be a quick weeknight meal at home or an easy selection at a local restaurant. It’s not hard to get wrapped up in the romantic aspects of it either, since I’m pretty sure we all imagine dinner for two feasting over large portions of noodles by candlelight and the Italian opera (or Dean Martin).

Or maybe it’s just me and my dreams of a date night alone with my husband and no children. It happens.

However, what if you are histamine intolerant or are trying to do a temporary low-histamine diet as a vegan? Suddenly the beloved Italian dinner can become non-existent, since tomatoes are considered a high histamine food, leaving marinara off the table. Nope, can’t do eggplant either, since that is also high in histamine. And when we can’t rely on nutritional yeast or dairy-free market cheeses…well, what is there left to do?

Do you know what happened to the vegan who realized his favorite food was off limits?

He was alfredo. *yuk yuk*

In all seriousness though, I’m here to tell you that YES, it’s still possible to achieve that romanticized fantasy (or perhaps just a comfortable night in), and it doesn’t have to take you much time either! In just 15 minutes you can have yourself the perfect Italian dinner that is not only gluten-free and vegan, but sits well with your system so you don’t feel heavy (or have reactions!) afterwards.

I love this meal because it’s:

  • 100% meat-free, dairy-free, gluten-free, + low-histamine.
  • Quick + easy, taking you only 15 minutes from start to finish.
  • Customizable for a variety of diets- add veggies of your choice or tweak the sauce to suit your tastes (see below for details).

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

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Extra notes for low-histamine vegans:

  • If you’re sensitive to full-fat/canned coconut milk, you may switch it out for a dairy-free milk of choice, however you may need to thicken it with cornstarch or arrowroot powder.
  • Don’t like gluten-free noodles? If you are not gluten-intolerant, switch them out for regular spaghetti noodles OR replace them with zoodles (zucchini spiralized into noodles using a simple spiralizer, found by clicking here).
  • Add low-histamine baked veggies on the side, such as yellow or butternut squash, zucchini, or sweet potato.

Extra notes for vegans NOT following a low-histamine diet:

  • If you want more of a “cheesy” taste, try adding some nutritional yeast flakes to amp up the flavor.
  • Get your sauce “drunk” by adding your favorite cooking wine (or regular wine of your choice).
  • Add baked veggies of your choice or top with sliced green olives.

Trust me when I say that I was very happy with the results of this meal! I have been mulling over an easy Italian solution for the past month, and this one was so good my children and I devoured it in one sitting. #winning

I hope you all enjoy this easy weeknight dinner, and if you make the recipe, please let me know your experience by leaving a comment below! Because you know what they say..

“That’s Amore!”

GF Low-Histamine Vegan Italian Basil Noodles

See notes above for more regarding customization of this dish!

Ingredients:

Directions:

  1. Cook gluten-free pasta according to package directions (Ronzoni pasta will cook in exactly 9 minutes).
  2. Meanwhile, blend coconut milk and basil in a blender (I use a single serving cup on my Ninja). Set aside.
  3. In a large skillet, saute garlic and shallot in olive oil until soft, about 2 minutes. Add coconut milk/basil mixture, stirring until heated through, about 2-3 minutes. Season with pink salt and black pepper.
  4. Once noodles are finished cooking, drain pasta and add to sauce, tossing to coat. Comfortably serves 4.
GF Low-Histamine Vegan Italian Basil Noodles
Serves 4
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 12 oz gluten-free spaghetti noodles (I use Ronzoni brand!)
  2. 15 oz full-fat coconut milk
  3. 1/4 C fresh basil
  4. 3 cloves garlic, minced
  5. 1 shallot, diced small
  6. 1 Tbsp extra virgin olive oil
  7. Himalayan pink salt and black pepper for seasoning
Instructions
  1. Cook gluten-free pasta according to package directions (Ronzoni pasta will cook in exactly 9 minutes).
  2. Meanwhile, blend coconut milk and basil in a blender (I use a single serving cup on my Ninja). Set aside.
  3. In a large skillet, saute garlic and shallot in olive oil until soft, about 2 minutes. Add coconut milk/basil mixture, stirring until heated through, about 2-3 minutes. Season with pink salt and black pepper.
  4. Once noodles are finished cooking, drain pasta and add to sauce, tossing to coat. Comfortably serves 4.
Bohemian Vegan Kitchen https://www.beautifullybohemian.com/wordpress/

Thank you for taking the time to invest in your health and happiness!

 

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

DAMN THE SPAM! Your privacy is important and the email you provide is under lock and key! Powered by ConvertKit

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16 comments

Reply

I would cry if I couldn’t eat tomatoes and eggplant. Nevertheless, I love a creamy pasta sauce and this looks so good!

Reply

Lol, yes, it’s definitely a challenge when you can’t have tomatoes and eggplant. But creamy noodles certainly help! Thanks so much for stopping by Linda:)

Reply

All the best stuff in one plate: pasta, coconut, basil and garlic 🙂 thank you for this great recipe, it’s on my to do list!

Reply

Thank you Mari!

Reply

You made me hungry for a big bowl of pasta at 9am!
I’ve been working with some patients that have to do low histamine as well and it can be hard for them. I love that you’re making tasty food that everyone can enjoy!

Reply

Thanks Mary Ellen! Yes, it seems to be a common issue that needs to be addressed in food world lol. Your patients are lucky they have someone like you to work with them though! Sending hugs:)

Reply

Love this pasta dish Randi! So simple, but oh, so delicious. Basil must be giving it such a lovely, fresh flavour! And I’m lucky enough not to have any food intolerance’s, but it must be hard to avoid some of these foods!

Reply

Thanks Anna!! Yes, it can be hard to avoid certain foods, but I’ve learned to work around them for sure!

Reply

15 minute meals are my kinda meals! I had some issues a few years ago and had to go low histamine and it was not fun. Definitely worth it in the long run, but was a struggle a lot of days. Sending all the positive vibes your way to get through it and return to normal. <3 Happy weekend!

Reply

Thanks Nicole! Happy to hear you did low-histamine for a while and came out on the other side lol- definitely nice to hear about others experience!

Reply

That sounds like a wonderful weeknight dinner idea!

Reply

Thank you Rebecca!

Reply

Such a great easy recipe there Randi! I love quick meals that can be prepared in little time (I always seem to be in a rush!)and this one is a definite winner! Thank you for sharing x

Reply

Thanks Tania! I hope you get to try it!

Reply

Sounds dee-licious! I love a good date night =) Simple, yet awesome and perfect for a grown up (or kiddo friendly!) meal.
Can’t wait to try this out.

Reply

Thank you Kimmy!!! So glad to hear from you- it’s been too long!! Hope you have been doing well, sending hugs:)

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