Low Histamine Beef Soup Recipe

Alright, so here’s the thing: I really wanted that cozy beef soup vibe… but gotta dodge histamine triggers. So I tweaked it. No onions, no garlic, no beer, no wine—just clean broth and tender beef. Perfect for days when your gut’s saying “ease up, please.”

This soup? It’s kinda like stew but lighter. Big chunks of beef that kinda just fall apart after slow cooking. Potatoes, carrots, peas—comfort food classics.

The broth is thick-ish from the flour, no weird tang, just warm and mellow. Easy one-pot, low histamine friendly. And no fuss.

Jump to Recipe

Ingredients Needed:

• 1.5 tbsp olive oil: to brown that beef
• 1 lb stewing beef, bite-sized cubes: fresh, not aged
• ½ tsp salt & pepper: keep it light
• 2 carrots: thick-ish slices
• 2 celery stalks (optional): up to you—some folks handle it
• 4 tbsp flour: thickens the broth
• 2½ cups low sodium beef broth: homemade or safe store brand
• 1½ cups water: extra liquid
• 2 tbsp tomato paste (optional): only if you can tolerate it
• 2 bay leaves & 1 tsp thyme: mild herbs
• 2 potatoes: cubed, hearty
• 1 cup frozen peas: added at the end

How To Make Low Histamine Beef Soup:

Brown the Beef:
Heat oil in a big pot over med‑high. Pat the beef dry, season lightly, then brown in batches so it gets that crust. Set aside.

Cook Veggies:
Add a bit more oil, toss in carrots (and celery if using). Let them soften a couple minutes.

Make the Roux:
Stir in flour. Mix it around until it coats veggies. Slowly pour in broth and water, stirring to avoid lumps.

Simmer:
Add bay leaves, thyme, beef back in. Bring to a simmer, then reduce heat to low. Cover and cook 1 hour 15 minutes until beef is tender.

Finish with Veggies:
Stir in potatoes and peas. Cook 20 more minutes until potatoes are done. Remove bay leaves. Taste and adjust light salt & pepper.

Recipe Tips:

• Pat beef super dry before browning—better crust.
• Flour is key for that thicker broth without heavy cream.
• Skip celery if gut’s still sensitive.
• Use homemade broth if store brands trigger you.

How to Store & Reheat:

• Room Temp: Cool and refrigerate within 1 hr.
• Fridge: Airtight for 3–4 days.
• Freezer: Freeze in portions for up to 3 months; reheat gently.

Nutrition Facts (per serving):

• Calories: ~420
• Sodium: ~400 mg
• Protein: ~28 g
• Fat: ~19 g
• Carbs: ~32 g
• Fibre: ~6 g
• Sugar: ~6 g

FAQs:

Is this soup really low histamine?
Yes, as long as you skip wine/beer/tomato paste if sensitive, and use fresh beef and broth.

Can I add onions or garlic?
I skip them entirely here. Better to leave them out.

What if I leave out potatoes?
You can. Add more carrots, or extra peas.

Can it be made vegetarian?
Honestly, not the same. Try a veggie broth base if you’re avoiding beef.

How do I thicken it more?
Add a little more flour at the start or stir in blended potato.