Low histamine vegan power bowl

This low histamine vegan power bowl is full of nourishing veggies, grains and potatoes, and topped with a fun and simple tahini dressing and pumpkin seeds. It's a healthy and flavourful lunch or dinner recipe, and suitable for a vegan, gluten free and low histamine diet.

Big bowls of goodness are a go-to in my home to have lots of variety and healthy foods too. This power bowl feels more appropriate for summer, and my winter buddha bowl feels perfect for the colder months.

Both focus on lots of fresh vegetables, sources of protein and starches. This is always one of the most popular recipes on the blog, and I hope it becomes one of your favourites if you are just discovering it!

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Ingredients

While this may seem like a long list of ingredients, most are vegetables, grains and seeds that would make up a regular grocery run. Of course, swap ingredients in and out to preference or what you have to hand. You will need:

• Carrots, zucchini, radishes and bell pepper - the key vegetables for this power bowl.
• Potatoes and quinoa - the starches for this bowl. The Terrasoul organic white quinoa is good.
• Herbs - to flavour (and healthy too!)
• Spices - also for lots of flavour. Sweet paprika is always a go-to spice for me as it is low histamine (as per the SIGHI list) and gives a lot of flavour.
• Pumpkin seeds - such a good little topping for some crunch! The Terrasoul organic pumpkin seeds are good.
• Vegetable broth - optional, to cook the quinoa in for extra flavour.
• Tahini - for the dressing (note that it is a potential allergen so only use if known to tolerate well).

Variations to the recipe

Buddha bowls are, I think, by their nature expected to be quite versatile in terms of ingredients. Swap the vegetables in and out for those you have to hand.

Step by step instructions

1. Place the new potatoes, red bell pepper and zucchini on a lined baking tray. Drizzle with olive oil and sprinkle with sweet paprika and turmeric. Bake until the vegetables and potatoes are fork tender.
2. Prepare the quinoa according to packet instructions, using the vegetable broth if you wish as well as the thyme.
3. Make the tahini dressing by combining the ingredients and stirring until it becomes a creamy dressing.
4. Make your bowl by adding the new potatoes, quinoa mix and roasted vegetables. Add the radishes and grated carrot and drizzle over the tahini dressing. Top with the coriander, pumpkin seeds and green onion (if using).

Low histamine cookbooks

I think most readers of this recipe will be here for the low histamine aspect of the ingredients. If you are looking for some more low histamine cookbooks, the following have some great recipes for you to try out:*

Histamine Intolerance: The Cookbook

The 4-phase Histamine Reset Plan

Mast-Cell Friendly and Low Histamine Cooking

*these cookbooks follow various different low histamine food lists and not necessarily the SIGHI list.

For more of my recipes, and ones that are not here on the blog, check out my low histamine breakfast ideas ebook and low histamine sweet treats ebook!

More low histamine recipes to enjoy

Rosemary chicken fillets with turmeric

Butternut squash and apple soup

Stone fruit caprese salad

Spiced turkey stew

Quinoa stuffed zucchini boats

Turmeric ginger energy balls

I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

📖 Recipe

Low histamine vegan power bowl

Claire

A light and super healthy lunch or summer dinner, this low histamine vegan power bowl is plant-based and dairy-free. It is a really adaptable recipe so change up the vegetables, grain and toppings to your preference!

5 from 3 votes

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner, Lunch, Main Dish, Salad

Cuisine American, British

Servings 1 (generous!)

Ingredients

  

1x2x3x

For the bowl

• ▢ 1 tablespoon extra virgin olive oil
• ▢ 1 cup new potatoes sliced in half
• ▢ ½ red bell pepper cut into large chunks
• ▢ ¼ zucchini cut into large chunks
• ▢ ¼ carrot grated
• ▢ 1-2 radishes sliced
• ▢ 30 g quinoa
• ▢ 1 teaspoon dried thyme
• ▢ 1 teaspoon sweet paprika
• ▢ 1 teaspoon turmeric
• ▢ 1 teaspoon pumpkin seeds
• ▢ 1 teaspoon vegetable bouillon optional
• ▢ 1 green onion optional
• ▢ small handful coriander diced
• ▢ pinch pink himalayan salt to taste

For the tahini dressing

• ▢ 1 tablespoon tahini
• ▢ 1 teaspoon maple syrup
• ▢ 2 tablespoon warmed water

Instructions

 

• Preheat the oven to 200C and line a baking tray with parchment paper. Once at temperature, add the new potatoes, red bell pepper and zucchini. Drizzle with olive oil and sprinkle with sweet paprika and turmeric. Bake for approximately 30 minutes or until the vegetables and potatoes are tender.
• Prepare the quinoa to packet instructions, adding the thyme and vegetable bouillon to the water if using.
• Make the tahini dressing by stirring together the tahini, maple syrup and water until it becomes a creamy sauce. Add more water if you prefer a thinner consistency.
• Make your bowl by adding the new potatoes, quinoa mix and roasted vegetables. Add the radishes and grated carrot and drizzle over the tahini dressing. Top with the coriander, pumpkin seeds and green onion.
• Serve immediately and enjoy!

Notes

 If your new potatoes are quite large then cut them into quarters rather than halves.   Love your dressings? Increase the quantity of tahini and water for even more!   Not a fan of coriander / cilantro? How about basil or parsley instead?  

Swiss Interest Group Histamine Intolerance, food compatibility list histamine

All ingredients in this low histamine power bowl recipe score a '0' on the SIGHI food list with the exception of:

• tahini - sesame seeds score a '1'. If you prefer not to use tahini, then a herb-based dressing such as the basil dressing in my peach and mozzarella salad recipe is also a great option.
• green onion - this isn't rated on SIGHI, so omit if you do not tolerate it or swap for white onion.

 

UK Amazon product links

All links above are US links, for my UK friends: 

Mast cell friendly and low histamine cooking: diet guidance and recipe collection  

 

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