This recipe highlights the mild sweetness of leeks and the comforting starchiness of Yukon Gold potatoes. By using homemade low histamine broth and skipping garlic, pepper, and cream, we keep this soup gentle and nourishing. A splash of homemade coconut milk gives it a naturally creamy texture without dairy. It’s a perfect winter staple for those avoiding histamine triggers.

Ingredients Needed:

3 tbsp unsalted butter or olive oil: fresh, not aged.
4 large leeks: white and light green parts only, chopped.
2 lbs Yukon Gold potatoes: peeled and diced.
7 cups homemade low histamine vegetable broth: fresh, additive-free.
1/2 tsp sea salt: or to taste.
1/2 tsp dried thyme (optional): gentle herb for flavor.
1 cup homemade coconut milk (optional): for creaminess.
Fresh chives or parsley (for garnish): optional.

How To Make Low Histamine Leek And Potato Soup:

Sauté the Leeks:
Melt butter (or heat olive oil) in a large pot over medium heat. Add chopped leeks. Cook for 10 minutes, stirring often, until softened but not browned.

Simmer the Soup:
Add potatoes, homemade broth, salt, and dried thyme (if using). Bring to a gentle boil, then reduce heat. Cover and simmer for 25–30 minutes, or until potatoes are very soft.

Blend and Add Coconut Milk:
Remove from heat. Use an immersion blender to purée the soup until smooth. Stir in homemade coconut milk for added creaminess.

Serve and Garnish:
Ladle into bowls and top with fresh parsley or chives if desired. Serve warm.

Recipe Tips:

Avoid garlic, pepper, bay leaves, and aged dairy.
Always use homemade low histamine broth.
Coconut milk adds creaminess without dairy; omit for lighter version.
Leeks are a flavorful, low histamine alternative to onion.

How to Store & Reheat:

Room Temperature: Do not leave out longer than 1 hour.
Fridge: Store in airtight container up to 3 days.
Freezer: Freeze in small portions up to 1 month. Reheat gently.

Nutrition Facts (per serving):

Calories: 215
Sodium: 180 mg
Protein: 3 g
Fat: 8 g
Carbs: 30 g
Fibre: 3 g
Sugar: 3 g

FAQs:

Is heavy cream safe for low histamine diets?
No, it’s an aged dairy product. Use homemade coconut milk instead.

Can I still make this without coconut milk?
Yes, the potatoes make the soup creamy on their own. Coconut milk just adds extra richness.

Are leeks low histamine?
Yes, especially the white and light green parts. They’re a great substitute for onion.

Can I add garlic or black pepper?
It’s best to avoid both as they can trigger histamine reactions.

What broth is safe?
Use homemade broth made from low histamine vegetables like carrot, zucchini, and parsley stems.

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