Low Histamine Winter Vegetable Soup

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Packed with root vegetables, fresh herbs, and a homemade low histamine broth, this soup delivers satisfying flavor without using any canned goods, tomatoes, or aged ingredients. It’s soothing, deeply nourishing, and perfect for cozy winter days. Free from garlic, onion, and celery, but still full of natural flavor thanks to the carrots, sweet potato, and parsnip.

Ingredients Needed:

• 3 tbsp olive oil: fresh and mild.
• 3 carrots: peeled and chopped.
• 1 parsnip: peeled and chopped.
• 1 small sweet potato: peeled and diced.
• 2 large yellow potatoes: chopped (peeling optional).
• 1/2 tbsp dried thyme or 1 tbsp fresh thyme: gentle herb for flavor.
• 1 1/2 cups cooked white beans (optional): cooked fresh, not canned.
• 5 cups homemade low histamine vegetable broth: made from fresh zucchini, carrots, parsley stems.
• 2 cups green cabbage: chopped.
• 1 cup fresh spinach: chopped.
• Salt: to taste.
• Chopped chives or parsley: for garnish.

How To Make Low Histamine Winter Vegetable Soup:

Cook the Vegetables:
In a large pot, heat olive oil over medium heat. Add carrots, parsnip, sweet potato, and regular potatoes. Stir and cook for 10–15 minutes until slightly softened.

Add Broth and Simmer:
Add the thyme, white beans (if using), and homemade broth. Bring to a boil, then reduce heat and simmer for 20 minutes.

Add Leafy Greens:
Stir in the chopped cabbage and spinach. Season lightly with salt. Simmer for 5 more minutes until greens are wilted.

Serve Warm:
Ladle soup into bowls and garnish with fresh parsley or chives. Drizzle with a bit of olive oil for extra richness if desired.

Recipe Tips:

• Always use freshly cooked beans, not canned.
• Avoid all canned tomatoes and processed broths.
• Skip all onions, garlic, and celery.
• Use homemade broth with low histamine veggies only.

How to Store & Reheat:

• Room Temperature: Do not leave out more than 1 hour.
• Fridge: Store in airtight container up to 3 days.
• Freezer: Freeze in portions for up to 1 month.

Nutrition Facts (per serving):

• Calories: 232
• Sodium: 150 mg
• Protein: 5 g
• Fat: 7 g
• Carbs: 35 g
• Fibre: 6 g
• Sugar: 6 g

FAQs:

Can I use canned beans or tomatoes?
No, canned foods are high in histamine. Always cook beans fresh and avoid tomatoes entirely.

What kind of broth is safe?
Use homemade broth made with fresh vegetables like carrots, zucchini, and parsley stems. Avoid store-bought or bouillon.

Are leafy greens okay in low histamine soups?
Yes, fresh spinach and cabbage are generally well tolerated.

Can I batch cook this soup?
Yes, it freezes well. Cool fully before freezing and reheat gently.

Can I make this in a slow cooker?
Yes. Add all ingredients except spinach and cabbage and cook on low 6–8 hours. Add greens in the last 30 minutes.

Try More Recipes:

• Low Histamine Creamy Potato Soup
• Low Histamine Rice Pudding
• Low Histamine Pumpkin Pudding