This soup has a rich, creamy texture with natural flavor from golden potatoes, carrots, and homemade broth. It’s free from onions, garlic, and high-histamine seasonings. A touch of fresh herbs adds brightness without causing symptoms. Blending the soup makes it silky and satisfying—a gentle meal for cold days or sensitive stomachs.

Ingredients Needed:

2 tbsp extra virgin olive oil: mild and fresh.
1 medium carrot: peeled and chopped.
1 1/2 lbs yellow gold potatoes: peeled, diced into ½-inch cubes.
1/2 tsp sea salt: or to taste.
1/2 tsp dried thyme or oregano: optional, if tolerated.
4 cups homemade low histamine vegetable broth: made from fresh carrots, zucchini, and parsley stems.
1 cup homemade almond or coconut milk: additive-free.
2 tbsp chopped chives or green onion tops (green parts only): for garnish.
1/4 cup chopped fresh parsley: fresh flavor boost.

How To Make Low Histamine Creamy Potato Soup:

Sauté the Base:
In a large pot over medium heat, add olive oil. Add chopped carrots and potatoes. Sprinkle with salt and dried thyme or oregano (if using). Sauté for 5–7 minutes, stirring occasionally.

Simmer Gently:
Pour in the homemade broth. Bring to a boil, then reduce heat. Partially cover and simmer for 25–30 minutes until potatoes are very soft.

Add Cream and Blend:
Turn off heat. Stir in homemade milk. Use an immersion blender to puree until smooth. Or, blend in batches in a countertop blender.

Garnish and Serve:
Ladle into bowls. Top with chopped parsley and green onion tops or chives.

Recipe Tips:

Always use fresh, homemade broth and milk to avoid additives.
Skip onions and garlic for low histamine safety.
For a chunkier soup, blend only half the mixture.
Taste and adjust salt after blending.

How to Store & Reheat:

Room Temperature: Do not leave out longer than 1 hour.
Fridge: Store in airtight container for up to 3 days.
Freezer: Freeze in portions for up to 1 month. Thaw in fridge and reheat gently.

Nutrition Facts (per serving):

Calories: 190
Sodium: 170 mg
Protein: 3 g
Fat: 8 g
Carbs: 26 g
Fibre: 3 g
Sugar: 3 g

FAQs:

Can I use store-bought broth?
It’s best to use homemade broth made with fresh vegetables only. Store-bought versions may contain high-histamine ingredients.

What if I don’t tolerate coconut milk?
You can use homemade almond milk or omit it for a lighter broth-based soup.

Are herbs like thyme or oregano safe?
In small amounts, dried thyme or oregano are often tolerated. Always test your own response.

Can I make this without blending?
Yes, just chop everything small and simmer until tender. It will be more rustic but still gentle and soothing.

Can I batch cook and freeze it?
Yes. Cool fully before freezing. Reheat slowly to preserve texture and taste.

Try More Recipes: