Low-histamine soups and stews

You make low-histamine soups without tomatoes, spinach, aged cheese, pulses or shop-bought stock – instead, use fresh veg like potatoes, squash, parsnips, carrots or fennel. Water with salt and herbs is often enough; if you want stock, make your own from veg. How much histamine you tolerate is individual. If you have a medical condition, talk to your GP or a dietitian.

All low-histamine soups

• Vegan bread soup from stale bread with onions and marjoram – 244 kcal
• Vegan cream of parsnip and chestnut soup – 340 kcal
• Vegan mushroom and chestnut soup with thyme – 260 kcal
• Vegan creamy potato and celeriac soup – 290 kcal
• Vegan oat and carrot soup with fennel seeds – 190 kcal
• Mild chicken and rice soup with fennel – 320 kcal
• Vegan potato and celeriac soup – 210 kcal
• Low-carb asparagus soup – 236 kcal
• Vegan creamy broccoli and almond soup – 280 kcal
• Creamy sweet potato and carrot soup with turmeric – 260 kcal
• Vegan potato and leek soup – 200 kcal
• Gluten-free creamy broccoli and potato soup – 310 kcal
• Vegan pumpkin and ginger soup with coconut milk – 220 kcal
• Vegan creamy beetroot soup – 250 kcal
• Pumpkin and ginger soup with toasted pumpkin seeds – 220 kcal
• Vegan creamy squash and sweet potato soup – 210 kcal
• Vegan creamy pumpkin soup with ginger – 280 kcal
• Vegan cassava and seaweed stew – 320 kcal
• High-protein beetroot soup with fresh cottage cheese – 320 kcal
• Warming sweet potato and ginger soup with coconut – 350 kcal
• High-protein turkey and pearl barley stew with sweetheart cabbage and carrots – 387 kcal
• Vegan savoy cabbage and pearl barley stew with mushrooms – 269 kcal
• Vegan okra and millet stew with sesame – 340 kcal

Frequently asked questions

Which soups are low-histamine?

Soups made from fresh veg without tomatoes, spinach, pulses, aged cheese or shop-bought stock – for example potato, squash, parsnip or fennel soup. Every recipe here is checked with fixed rules: none of its ingredients is on our list of known histamine sources and histamine releasers, which is based on the SIGHI list.

What stock can I use in low-histamine soups?

Shop-bought stock, stock cubes and stock powder often contain yeast extract or glutamate, so our rule leaves them out. Homemade vegetable stock from fresh veg is fine; bone broth and meat stock are not. Many soups here don’t need stock at all.

Can I make low-histamine soup ahead?

It’s best eaten fresh. Histamine can build up in cooked leftovers while they’re stored, especially with meat or fish. Cool anything left over quickly and freeze it in portions.

Related ideas

• Healthy soups and stews
• Low-FODMAP soups and stews
• Stew recipes: lentils, kale and chickpeas
• Low-histamine, gluten-free and lactose-free recipes
• Low-histamine recipes for lunch and dinner
• Easy low-histamine recipes with few ingredients
• Low-FODMAP and low-histamine recipes in one place

Plan and calculate

• Low-histamine meal plan