Low Histamine Pasta Salad

Traditional pasta salad is a glutenous, high histaminey stew of pickled and cured things left to be picked at in the fridge for days. For those on a low histamine diet it’s dangerous, but I’ve also missed it in the warmer summer months when eating hot meals feels hard.

This recipe is gluten free, vegan, low histamine, and good enough that I’ve had normal eaters give it the stamp of approval. I like it better than a plain old pasta salad with raw veggies, which I have a hard time digesting. The secret is in the ‘dressing’ you’ll make for the salad. The below amounts assume that you’re making it as a side or smaller meal for two people. I serve it alongside the protein of choice and some fresh greens. If you wanted to make it a complete meal, add in some low histamine beans of choice.

You’ll need:

6oz dry gluten free pasta – this farfalle is my favorite for this salad but tinkyada also works well. I’d stay away from anything corn or quinoa.

1 small zucchini, diced

1 generous red or yellow or orange pepper, peeled, deseeded, diced

1 bunch green onions/scallions, sliced and split into white and green parts

4-6 stalks of asparagus, sliced into thin rounds

Fresh basil

Fresh parsley

Olive oil or oil of choice

2 cloves fresh garlic, smashed

2 teaspoons ground garlic

1 teaspoon dried thyme

White distilled vinegar (optional, if tolerated)

Salt to taste

Water

1. Fill your pasta pot with water and bring to a boil. Pour in your pasta and cook and drain. Spritz olive oil over top once drained to prevent the pasta from becoming a giant ricey goo clump. The idea is for your pasta to slightly cool while you cook your veggies. Don’t let the pasta sit in the fridge or out on the counter for hours.
2. Heat olive oil in a pan over medium heat and add all sliced veggies except for the green parts of the scallions. Stir them occasionally to prevent burning, but ideally you want them to brown just a little bit.
3. Add your fresh garlic to the pan and continue to cook.
4. Pour the water into the pan. It may hiss, which is fine, but make sure you stir up any brown bits on the bottom of the pan into the water. Use enough water that it doesn’t all evaporate off and remains deep enough to gently simmer your mixture, maybe 1/4 inch in the pan.
5. Let the pan mixture simmer for 5-10 minutes on low heat, covered. If necessary, open half way through and add more water.
6. With a slotted spoon, strain all the veggies out of the pan and add them to your pasta, keeping the veggie liquid in the pan. This will become the base of your dressing!
7. Add 1/8 cup olive oil to the pan and stir it all together. Add dry spices. If you’re adding vinegar, this will give it a nice bite – I tolerate limited amounts and put in two tablespoons for this amount of salad. Add the vinegar and remove the pan from heat.
8. Chop your fresh basil and parsley into thin ribbons and add to the pasta mixture.
9. Add the raw scallion greens to the pasta mixture.
10. Pour your pan sauce over your pasta and stir it all to combine.
11. Serve immediately or within the hour.