Low Histamine Carrot Soup

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This low histamine carrot soup is warm, velvety, and naturally sweet from roasted carrots. It skips common histamine triggers like aged broth, garlic, and lemon. Perfect for those on an elimination diet or looking to avoid inflammation, it’s cooked simply with fresh ingredients and no spices that stimulate histamine. Great for lunch, dinner, or batch cooking.

Ingredients Needed:

• 2 pounds carrots: peeled and chopped, naturally sweet and anti-inflammatory
• 3 tablespoons extra-virgin olive oil: fresh and gentle on digestion
• ¾ teaspoon fine sea salt: or less, to taste
• 1 cup chopped leek (white part only): a gentler option than onion
• 4 cups homemade low histamine vegetable broth: fresh, not aged
• 2 cups water: to adjust thickness
• 1 to 2 tablespoons ghee: for creaminess, or skip if dairy-free

How To Make Low Histamine Carrot Soup:

Roast the Carrots:
Preheat oven to 400°F. Line a baking sheet with parchment. Toss chopped carrots with 2 tablespoons olive oil and ½ teaspoon sea salt. Spread in a single layer. Roast 30 to 40 minutes until soft and caramelized.

Sauté the Leeks:
In a soup pot, warm 1 tablespoon olive oil. Add chopped leek and ¼ teaspoon salt. Cook 5 to 7 minutes until soft, not browned.

Simmer the Soup:
Add homemade broth and water. Stir gently. Add roasted carrots. Bring to a boil, then lower heat to simmer 15 minutes.

Blend Until Smooth:
Let soup cool slightly. Carefully blend in batches until silky smooth. Add ghee if using. Taste and adjust salt if needed.

Recipe Tips:

• Always use fresh-cooked broth, never leftovers or store-bought for histamine safety
• Roast carrots well for a naturally sweet, deep flavor
• Skip spices completely—carrots add plenty of flavor on their own
• Add fresh herbs like parsley or thyme if tolerated for extra freshness

How to Store & Reheat:

• Room Temperature: Let cool no more than 1 hour before storing
• Fridge: Keeps fresh for 3 to 4 days in airtight glass containers
• Freezer: Safe up to 1 month. Reheat gently on stove, not microwave

Nutrition Facts (Approx per serving):

• Calories: 170
• Sodium: 300mg
• Protein: 2g
• Fat: 10g
• Carbs: 18g
• Fibre: 4g
• Sugar: 8g

FAQs

Is carrot soup safe on a low histamine diet?
Yes, if made with fresh ingredients and no aged broth, carrot soup is naturally low histamine and gentle on digestion.

What can I use instead of lemon juice in soup?
For a low histamine version, skip lemon juice or use a splash of asparagus broth for brightness without acid.

Is garlic okay on a low histamine diet?
No, garlic can trigger histamine release. Omit it or swap with a small amount of chopped leek (white part only).

Can I freeze low histamine soup?
Yes, freeze immediately after cooling in single portions. Use within 1 month for best safety and flavor.

What spices are safe for low histamine cooking?
Most dried spices are not safe. Use fresh herbs like parsley or thyme if tolerated, and avoid all ground spices.

Try More Recipes:

• Low Histamine Leek And Potato Soup
• Low Histamine Winter Vegetable Soup
• Low Histamine Creamy Potato Soup