Crispy Roasted Low Histamine Chickpeas Recipe

chickpeas histamine

Crunch and munch your histamine symptoms away

chickpeas histamine

Looking for a crunchy snack that's histamine safe? Here's an unbeatable chickpeas recipe for the win!

Instead of heading to a questionable restaurant and having symptoms by the time you say “check, please!”, play it safe and make your own low histamine chickpeas!

These low histamine chickpeas will satisfy your crispy crunchy cravings and only require a few minutes of prep time.

Let me give you the breakdown on these teeny tiny bad boys. 

Histamine and Chickpeas

You’ll notice in this recipe that I aim to use dried chickpeas, rather than canned. The reason for using dried chickpeas is because they tend to contain less additives and preservatives that may set off a histamine reaction.

If you are comfortable with a particular chickpeas brand and can find an organic one that you’re sure is pretty clean, go for it and use two 15-oz cans in this recipe instead of the dried chickpeas below.

When it comes to my clients, I simply aim to make the safest recommendation. But, you will know your body and what it can tolerate best, so choose the option that’s safest for your histamine intolerance.

If you're still unsure of what foods are best and worst for histamine intolerance, download my free guide to histamine intolerance which includes the web's most comprehensive histamine intolerance food list. 

Additionally, whether you’re using dried or canned chickpeas, it’s important to soak them for a minimum of 8 hours and up to 48 hours. This is because beans and legumes such as chickpeas contain high levels of phytic acid, which is able to act as an antinutrient in the body. By soaking the chickpeas, phytic acid is rendered inert, therefore boosting the health benefits of this recipe.

Be sure to soak the chickpeas in room temperature to slightly warm water, rather than cold water. Additionally, if you are soaking for a longer period of time, you’ll want to ensure you change the water every 6-8 hours to prevent microbial growths.

As you can see, making any recipe that requires chickpeas can be a long process from start to finish. But, on the bright side, the preparation for this process is minimal and typically takes just a few minutes.

So, here’s your recipe for crispy roasted low histamine chickpeas. Happy crunching!

Crispy Roasted Low Histamine Chickpeas

Ingredients (makes 6 servings)

  • ¾ cup dried chickpeas, soaked and cooked
  • 2 tsp. sea salt
  • 1 tbsp cumin
  • 2 tbsp. extra-virgin olive oil
  • Olive oil, for drizzling

Directions

  1. Place rack in center of oven and preheat to 350°F.
  2. Grease baking sheet with olive oil.
  3. Dry the chickpeas and toss with olive oil, salt and cumin until well coated.
  4. Bake for approximately 50 minutes or until crunchy, stirring halfway through.
  5. Leave a crunchy comment below to let me know how you liked them!

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious recipes!  

Life's too short to let symptoms control you.

Your histamine intolerance expert,

Anita

To improve gut health with a scientist on your side, get daily tips using:
  •   

Anita Tee, Msc

Anita Tee is a highly qualified and published nutritional scientist, carrying a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

Click Here to Leave a Comment Below
Candice Mallicoat - August 9, 2018 Reply

Hi, would this work with canned chickpeas?

    Anita Tee, Msc - August 12, 2018 Reply

    Hi Candice,

    It’s notable that this post specifies using dried organic chickpeas with no additives. Chickpeas, in their most common cooked & canned forms contain many ingredients that can set off histamine intolerance – and, other food sensitivities as well.

    If you’re concerned, soaked and sprouted chickpeas are the safest way to go, as sprouted chickpeas even contain increased levels of diamine oxidase – the histamine degrading enzyme.

    Warmest regards,

    Anita

Susan - August 10, 2018 Reply

Can you use canned chickpeas?

    Anita Tee, Msc - August 12, 2018 Reply

    Hi Susan, it’s notable that this post specifies using dried organic chickpeas with no additives. Chickpeas, in their most common cooked & canned forms contain many ingredients that can set off histamine intolerance – and, other food sensitivities as well.

    If you’re concerned, soaked and sprouted chickpeas are the safest way to go, as sprouted chickpeas even contain increased levels of diamine oxidase – the histamine degrading enzyme.

    Warmest regards,

    Anita

speertrigirl - August 13, 2018 Reply

Hi Anita…. I’m in week one of this journey…. I thought we are NOT allowed beans… are chickpeas ok? I love them but was confused if they are allowed?

    Anita Tee, Msc - August 20, 2018 Reply

    Hi Brenda,

    As mentioned in the diet/emails, try eliminating chickpeas for at least the first 2 weeks. Many people may find chickpeas an irritant for other reasons (they can be difficult to digest and cause digestive distress often experienced by histamine intolerant individuals). But, chickpeas are not high in histamine themselves and, in fact, when sprouted, can help to increase DAO levels. If you can tolerate them after reintroduction, go ahead with this snack on your low histamine diet 🙂

Leave a Comment:

Share This