Low histamine cauliflower and kale soup recipe

Vegetable soups are the perfect way to increase your daily vegetable intake and help your gut heal with an easy to digest meal. We can sometimes get stuck in a low vegetable, high protein and carb diet when going low histamine. It’s important to eat as many low histamine veggies as you can cram in, due to the much needed potassium content we don’t get from a lot of other foods.

I use homemade vegetable stock in all my low histamine recipes. Meat based stock is usually high in histamine, but if you have a mild case of histamine intolerance you will probably be OK with short cooked meat stocks. You can use these recipes for chicken stock and beef stock and reduce the cooking time to 2 hours or under.

This recipe can be cooked on the stove top or pressure cooker for a quick lunch. As well as low histamine, this recipe is also low oxalate, dairy and gluten free!

Find out which foods are low and high in histamine and how to shop store and cook them in the Happy Without Histamine low histamine foods list.

Low histamine cauliflower and kale soup

Luanne Hopkinson Clinical Nutritionist & Neuroplasticity Coach, focusing on histamine intolerance and MCAS

This recipe can be cooked on the stove top or pressure cooker for a quick lunch. As well as low histamine, this recipe is also low oxalate, dairy and gluten free!

You can also cook this in a saucepan on the stove top for around 35-45 minutes until vegetables are tender.

4.75 from 4 votes

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Course Appetizer, Main Course, Soup

Cuisine Australian

Servings 4

Calories 184 kcal

Equipment

• Pressure Cooker

Ingredients

  

1x2x3x

• 1 tbsp extra virgin olive oil
• 6 garlic cloves peeled and trimmed
• 1 yellow onion large, roughly chopped
• 1 leeks trimmed and chopped
• 1 head cauliflower sliced into florets
• 8 cups tuscan kale Leaves packed
• 1 tsp Italian seasoning see recipe
• 1 tsp sea salt
• 6 cups organic vegetable broth

Instructions

 

• Place the olive oil, garlic, onion and leek in the pressure cooker instant pot and saute for 3-5 minutes until onions soften.
• Add the cauliflower, kale, Italian seasoning, salt and vegetable stock. Cook on low pressure for 30 minutes or high pressure for 25.
• Allow to cool for 10 minutes. Puree soup with a stick blender. Alternatively puree in batches in a high-speed blender until smooth and creamy.
• Divide into bowls and enjoy!

Notes

Leftovers

Store in an air-tight container in the fridge for up to 2 days, or in the freezer for up to 2 months.

Serve it With

An extra drizzle of olive oil, fresh herbs or a pinch of cumin.

Too Thick

If soup is too thick in consistency, use water or more stock (1/2 cup at a time) to thin until desired consistency is reached.

Nutrition

Calories: 184kcalCarbohydrates: 30gProtein: 8gFat: 4gSaturated Fat: 1gMonounsaturated Fat: 3gFiber: 8gSugar: 8g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.

Keyword Dairy Free, Gluten Free, Low Histamine, Nut free, Soy free, Vegan, Vegetarian, Wheat Free

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Sick of boring low histamine meals?

This recipe is in the Ultra-Low Histamine Meal Plan and the Vegan Low Histamine recipe eBook along with many more.

Ultra-Low Histamine Meal Plan – Your low histamine elimination diet made easy, with 4-weekly meal plans, over 55 recipes, and prep guides and shopping lists for each week.