This low histamine pumpkin soup is smooth, naturally sweet, and full of immune-supportive vegetables. It’s made with Hokkaido pumpkin, sweet potato, and a base of clean, short-cooked broth for a comforting, anti-inflammatory meal. Ideal for cozy nights or batch cooking, it’s free from common histamine triggers and gentle on digestion.

Ingredients Needed:

White part of 1 small leek (50 g): mild and gut-friendly flavor base.
1 sweet potato (250 g): adds creaminess and natural sweetness.
2 small Hokkaido pumpkins (900 g): soft texture and rich color.
2 red/yellow bell peppers (400 g total): optional — may substitute with carrots or parsnips.
1 small zucchini (150 g): softens soup and adds lightness.
2.1 cups (½ L) tolerated broth: homemade or tolerated bouillon.
4.25 cups (1 L) water: helps create smooth texture.
Salt to taste: use only as tolerated.
Coconut or olive oil: for sautéing, choose high-quality, chemical-free.

How To Make Low Histamine Pumpkin Soup:

Sauté the Leek:
Clean the leek and thinly slice the white part. Sauté in coconut or olive oil over medium heat until soft and translucent.

Cook the Peppers (Optional):
Chop red and yellow bell peppers (or substitute veggies) and add to the leek. Cook on low heat for 10–15 minutes until slightly softened.

Add Pumpkin & Sweet Potato:
Peel and cube the sweet potato and Hokkaido pumpkin. Add to the pot and stir well.

Add Zucchini & Liquid:
Peel and cube zucchini. Add to the pot with broth and water. Season lightly with salt.

Simmer Until Soft:
Bring soup to a boil, then reduce heat and simmer for about 30 minutes, until vegetables are very soft and fork-tender.

Blend Smooth:
Use an immersion blender to puree the soup until completely smooth. Adjust salt as needed.

Serve Warm:
Ladle into bowls and enjoy immediately. Optionally top with tolerated herbs or a swirl of coconut cream.

Recipe Tips:

Replace bell peppers with carrot or parsnip if sensitive.
Use only short-cooked, additive-free broth to stay low histamine.
Blend until creamy for a smooth, gut-soothing texture.
Store in small containers to avoid multiple reheats.
Add tolerated herbs like thyme or parsley before serving for flavor.

How to Store & Reheat:

Room Temperature: Cool up to 2 hours only.
Fridge: Store in airtight container up to 3 days.
Freezer: Freeze in single portions up to 2 months. Thaw overnight and reheat gently on stove.

Nutrition Facts (per serving):

Calories: 160
Sodium: 200 mg (varies by broth)
Protein: 3 g
Fat: 4 g
Carbs: 30 g
Fibre: 5 g
Sugar: 7 g

FAQs:

Is pumpkin low histamine?
Yes! Pumpkin is a low histamine food and very well-tolerated for most people.

Are bell peppers low histamine?
They are moderate histamine liberators — substitute with carrots or parsnips if you’re sensitive.

What broth should I use?
Use homemade vegetable broth or tolerated bouillon made without additives or long cook times.

Can I freeze this soup?
Yes! Store in small airtight containers for up to 2 months. Thaw and reheat gently.

What oil is best for cooking?
Use coconut oil or olive oil — choose pure, cold-pressed, and chemical-free.

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