Low-Histamine Ikra Recipe

It is as delicious as the original! If not more!
Low Histamine Ikra Recipe pinit

Introducing a delectable and histamine-friendly alternative, Low-Histamine Ikra! Ikra, a popular Russian appetizer traditionally made with tomatoes and eggplants, poses a challenge for individuals following a low histamine diet. However, through culinary experimentation, we have discovered a remarkable solution that maintains the essence of this beloved dish while adhering to low-histamine guidelines.

In our quest to create a low-histamine Ikra recipe, we have made simple yet ingenious ingredient substitutions. The eggplants, known for their histamine content, have been replaced with courgettes, also known as zucchini. Additionally, tomatoes, which are typically avoided on a low-histamine diet, have been substituted with roasted red bell peppers. Surprisingly, these substitutions yield a remarkably similar taste profile, making this recipe a fantastic alternative for both low-histamine diets and those seeking new and exciting appetizers.

It is worth noting that in recent times, some doctors have recommended following a low histamine diet to alleviate symptoms of Long COVID or related conditions that may arise after COVID-19 infection or vaccination. The development of Mast Cell Activation Syndrome (MCAS), where mast cells release histamine due to viral infection, has been observed in some long COVID patients. As such, a low-histamine diet has gained attention as a potential approach to managing these symptoms.

However, one need not be on a specific diet to enjoy the benefits of Low-Histamine Ikra. Its delicious flavors and vegetarian nature make it an enticing option for all palates. By exploring alternative ingredients and adapting traditional recipes, we can create delightful dishes that cater to a range of dietary needs and preferences.

Join us on a gastronomic adventure as we present a Low-Histamine Ikra recipe that captures the essence of the original dish while accommodating dietary restrictions. Whether you are following a low histamine diet, seeking relief from long COVID symptoms, or simply looking to tantalize your taste buds, this appetizer offers a delightful and histamine-friendly experience. Enjoy the rich flavors and textures of Low-Histamine Ikra, and discover the endless possibilities of culinary innovation and adaptation.

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Low-Histamine Ikra Recipe

Difficulty: Medium Prep Time 10 mins Cook Time 65 mins Total Time 1 hr 15 mins
Servings: 4


Ikra (Igra), a delectable Russian appetizer, traditionally crafted from tomatoes and eggplants, holds a cherished place on dining tables. However, its composition poses challenges for those adhering to a low histamine diet, necessitating innovative adaptations. In an endeavor to cater to diverse palates, I embarked on a culinary experiment, substituting eggplant with Courgettes (zucchini) and tomatoes with roasted red bell peppers. Remarkably, this creative twist yielded a harmonious medley of flavors akin to the original. A revelation for both low histamine dieters seeking a satisfying alternative to this beloved delicacy and anyone in search of a novel appetizer option. Savor the results of this vegetarian rendition, extending a flavorful invitation to all, regardless of dietary considerations.



  1. Opt for a generously sized pot, a pivotal choice given the sautéing nature of this culinary venture, promoting even and thorough cooking. Begin by finely chopping the onion, aiming for smaller pieces, though 1/4-sized segments suffice. Gently introduce half of the olive oil into the pot, followed by the addition of the chopped onions and freshly minced garlic. Modulate the heat to a medium setting and delicately secure the lid in place. Engage in occasional stirring, allowing the lid to orchestrate the gradual transformation of the onion to a translucent state, harmonizing with the flavors taking shape within.

  2. Gently peel the courgettes and proceed to skillfully chop them into 1/4 to 1/2 inch chunks, introducing them harmoniously to the aromatic ensemble of onion and garlic. Enlist the remaining portion of olive oil, seamlessly weaving it into the mixture. A continuous dance of stirring ensues, complemented by the delicate embrace of the lid, orchestrating a serene passage for the courgettes. As they embark on their culinary journey, gradually revealing a captivating translucence, the lid plays a vital role in nurturing their tender transformation.

  3. With the lid gracefully lifted, transition into a vigilant phase, ensuring a watchful eye and a steady hand to prevent any adherence to the pot's bottom or untoward scorching. Encourage the courgettes to embrace a captivating hue, allowing them to bask in the gentle caress of color. Observe their gradual metamorphosis, approaching a delightful semblance of a luscious paste. At this juncture, a judicious addition of salt heightens the symphony of flavors, enhancing the culinary crescendo. Continue your attentive minuet, orchestrating the harmonious convergence of tastes and textures.

  4. Harness the power of modern culinary technology by employing a trusty blender or food processor, inviting the roasted red bell peppers to gracefully meld with the essence of chicken or vegetable broth. Should your culinary compass steer towards a vegetarian path, harmonize the flavors with vegetable broth, thus ensuring a palatable and compassionate fusion. Should you opt to embrace the convenience of jarred red peppers, delicately extract their vibrant essence, allowing it to infuse the dish with a captivating symphony of flavors. This artful fusion ensures a nuanced taste profile, elevating the culinary canvas to new heights of delight.

  5. Gradually mix in a small portion of the red pepper liquid into the courgettes, stirring well to blend and cook. Once fully combined, maintain a vigilant stirring to prevent sticking. Allow the mixture to simmer on low to medium heat for about 45 minutes, until the flavors meld and the dish reaches its delectable completion.

  6. Once the mixture achieves a darker color and a thick, paste-like consistency, it is ready to be served. Enjoy it chilled, either on its own or as a delightful topping for bread or crackers.

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