Low Histamine Zucchini Soup

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This low histamine zucchini soup is soft, silky, and comforting without any heavy spices or nuts. Zucchini gives it a mild flavor, while white potatoes or millet add creaminess without triggering symptoms. Blended until smooth, it’s great for digestion and naturally anti-inflammatory. It’s ready in 40 minutes, perfect for busy days or healing phases.

Ingredients Needed:

• 1 cup peeled white potato or ½ cup cooked millet: creamy, nut-free substitute
• 3 ½ cups homemade low histamine broth: freshly made, short-cooked only
• 1 kilogram zucchini: peeled and chopped, light and hydrating
• ½ teaspoon sea salt (optional): adjust gently
• 1 tablespoon ghee or olive oil (optional): for added smoothness

How To Make Low Histamine Zucchini Soup:

Simmer the Ingredients:
In a medium soup pot, add peeled zucchini, potato (or millet), and low histamine broth. Bring to a light simmer over medium heat.

Cook Until Soft:
Lower the heat. Simmer for 20 to 25 minutes until zucchini and potato are tender and easily mash with a fork.

Blend Until Smooth:
Remove from heat. Carefully transfer the soup to a blender in batches. Add salt and ghee or olive oil if using. Blend until smooth and creamy.

Recipe Tips:

• Peel zucchini to reduce bitterness
• Only use fresh broth—never aged or store-bought
• Replace cashews with white potato or millet to stay nut-free
• Blend in small batches for safety and smooth texture

How to Store & Reheat:

• Room Temperature: Cool within 1 hour before storing
• Fridge: Store up to 3 days in airtight containers
• Freezer: Freeze for up to 1 month; reheat gently on the stove only

Nutrition Facts (Approx per bowl):

• Calories: 190
• Sodium: 280mg
• Protein: 3g
• Fat: 8g
• Carbs: 24g
• Fibre: 4g
• Sugar: 5g

FAQs

Are cashews low histamine?
No, cashews are often high histamine and can cause symptoms. Best to avoid and use creamy vegetables instead.

Can I use store-bought vegetable stock?
No, it usually contains aged ingredients. Make your own low histamine broth and use it fresh.

What makes this soup creamy without dairy or nuts?
Peeled white potato or cooked millet blended with zucchini gives a smooth, creamy texture.

Is zucchini low histamine?
Yes, zucchini is hydrating and generally safe for low histamine diets when fresh and peeled.

Can I freeze this zucchini soup?
Yes, freeze in portions for up to 1 month. Reheat slowly on the stovetop to avoid flavor changes.

Try More Recipes:

• Low Histamine Butternut Squash Soup
• Low Histamine Carrot Soup
• Low Histamine Leek And Potato Soup