If you have Small Intestinal Bacterial Overgrowth (SIBO), you can replace caviar lentils with red lentils or rice.

Lentils are a legume rich in carbohydrates and fiber. They are low in histamine and they provide energy and satiety. If you find them difficult to digest, we recommend soaking them for 12 hours in water. After this time, wash them and cook them over low heat for 25-30 minutes. On the other hand, if you still find them hard to digest or if you don’t like very much lentils prepared in their classic version, a good option is to prepare them in hummus format, with olive oil, toasted sesame cream (tahini), salt and pepper (optional). You just have to grind everything and that’s it!

Today we propose some low-histamine lentils with broccoli and shiitakes. Do you dare to try them?

Ingredients (4 people):

150g caviar lentils
300g shiitakes
1 broccoli
1 clove of garlic
1 bay leaf
1 large onion
extra virgin olive oil
black pepper
salt

Preparation:

1. Soak the lentils for 12 hours.
2. Drain and cook in water, with the whole garlic and the bay leaf, with a gentle boil, until they are cooked, about 30 minutes. Reserve them.
3. Peel the onion and cut it into small cubes. Brown it with the oil in the casserole, over low heat, until it is golden.
4. Clean the mushrooms with a damp cloth, remove the trunk and laminate it.
5. Cut the broccoli stem into sticks. Separate the saplings and keep them aside.
6. When the onion is ready, add the shiitakes and the broccoli stem. Cook for 5 minutes and add the saplings, so they are crispy.
7. Season with salt and pepper and add the cooked lentils, stir a little and remove from the heat.

Lactose and gluten free recipe, low-histamine and suitable for vegans inspired by Cuina magazine (no. 267, 2023).