Low Histamine Sweet Potato Soup

October 17, 2018lectinfreemama
Blog post

Despite being symptom-free for about six months, the “September POTS/MCAS flare” did not escape me this year. During a flare-up, it’s like I suddenly become allergic to everything, so I’m left with few foods I can actually stomach. This means I make whatever I can throw into an Instant Pot with some broth. Then I purée it all into something warm and comforting–easy to sip and digest–like low histamine sweet potato soup.

 

Low histamine sweet potato soup for a lectin-free, Plant Paradox diet.

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What You’ll Need

Low histamine sweet potato soup will be your new Autumn staple with the most convenient vegetables and a couple great kitchen gadgets.

Frozen Veggies

Sweet potatoes get the job done with lots of flavorful herbs and healing vegetables. When you’re suffering a flare-up, don’t even bother with fresh–buy frozen and cubed and save your energy and time for healing. Same for cauliflower florets–buy frozen. Let the food do all the work for you…in your body. Every vegetable or herb in this soup was chosen for its anti-inflammatory, histamine-fighting properties.

Instant Pot

Not 100% necessary, but if you want the soup done in 15 minutes (vs. 45 minutes), the Instant Pot is your friend. Throw all the veggies, herbs, and broth in, pressure cook for 5-10 minutes, and it’s done or ready to purée. Available on Amazon Prime or through the Instant Pot online store (see below for a $10.00 off coupon code).

Get $10.00 off my Instant Pot (+ free shipping)

Use coupon code LECTINFREEMAMA at the online store.

Blender

Low histamine sweet potato soup is something you can put in a mug and sip while you meditate, read a book, or binge-watch Netflix. In other words, it needs to be puréed. You can’t sip chunks of cauliflower and sweet potato. You want to blend everything into a creamy, savory soup that’s easy on the stomach.

If you have an immersion blender, you can do it right in the Instant Pot. For a thicker soup, transfer the solid contents to a large blender and pulse several times. Continue to add broth and coconut cream and blend until you reach the desired thickness and consistency.

 

Low Histamine Sweet Potato Soup

PREP TIME 5 MINUTES     TOTAL TIME 15 MINUTES     SERVES 4

INGREDIENTS

  • 12 ounces cauliflower florets (frozen)
  • 10 ounces sweet potato cubes (frozen)
  • 1 red onion, chopped
  • 1 fennel bulb, chopped
  • 1 small fresh turmeric root, chopped (or 1 teaspoon ground)
  • 1 inch fresh ginger, chopped
  • 2 cloves garlic, chopped
  • sea salt and black pepper
  • 4 cups of veggie broth or water
  • variety of chopped fresh herbs, for serving

 

INSTRUCTIONS

COMBINE all ingredients in an Instant Pot or stovetop soup pot. For Instant Pot, only fill broth to the maximum line, and pressure cook on High for 5 minutes. Do a quick release of the steam when done. For stovetop, bring ingredients to a boil and simmer for 30 minutes until veggies are tender and flavors have infused into broth.

TRANSFER to a blender, working in batches, if needed. For a thicker soup, leave out approximately half the broth. Pulse a few times, for a chunkier soup or blend until puréed. Serve topped with lots of fresh green herbs.

 

Printable Recipe

Low histamine sweet potato soup for a lectin-free, Plant Paradox diet.
5 from 1 vote
Print

Low Histamine Sweet Potato Soup

The ultimate healing comfort food for histamine flare-ups: warm and savory sweet potato and veggie soup

Course Side Dish, Soup
Cuisine fall, phase 2, vegan, vegetarian
Keyword fall, phase 2, soup, sweet potato, sweet potato soup, vegan, vegetarian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 people
Author lectinfreemama

Ingredients

  • 12 ounces frozen cauliflower florets
  • 10 ounces frozen sweet potato cubes
  • 1 red onion chopped
  • 1 fennel bulb chopped
  • 1 small fresh turmeric root chopped
  • 1 inch fresh ginger root chopped
  • 2 cloves garlic chopped
  • 4 cups veggie broth or water
  • fresh chopped green herbs for serving

Instructions

  1. COMBINE all ingredients in an Instant Pot or stovetop soup pot. For Instant Pot, only fill broth to the maximum line, and pressure cook on High for 5 minutes. Do a quick release of the steam when done. For stovetop, bring ingredients to a boil and simmer for 30 minutes until veggies are tender and water becomes more of a broth.
  2. TRANSFER to a blender, working in batches, if needed. For a thicker soup, leave out approximately half the broth. Pulse a few times, for a chunkier soup or blend until puréed. Serve topped with fresh herbs.

 

4 Comments

  • Jennifer

    October 17, 2018 at 5:39 pm

    Hi Autumn!
    Your website is a godsend for those of us following the Plant Paradox way of eating and healing. This recipe looks yummy and can’t wait to try it!
    My question is do you use organic, non-GMO ingredients like Dr. Gundry recommends? I was wondering if you are just assuming we will be using organic? I always buy organic where I can find it and if not, find a different recipe that uses the organic ingredients I can find. In this recipe, I can only find non-organic frozen cauliflower, non-organic frozen sweet potato and non-organic fennel this time of year and turmeric. But I can find fresh organic cauliflower, sweet potato, red onion, ginger and garlic. I would go through the extra trouble of washing, cutting and cubing just to use organic/non-GMO ingredients. In this recipe, since the fennel flavor is probably something I wouldn’t want to eliminate, I would use the non-organic. Also, I’ll use the organic ground turmeric that I already have.

    Is this what you do…use as many organic/non-GMO ingredients as you can find but just not specify organic in your recipes? Sorry if you have posted this somewhere else before and I missed it. There is so much good info here and I’m still catching up.

    I’ve been following the PP program for about 18 months now and think I’ve cured my colitis and accompanying anxiety, depression, eczema, insomnia and compromised immune system. I’m off of all steroids, anti-depressants, anti-anxiety drugs and over the counter meds and only using natural supplements and healing foods. Thank you for all of the work you do on recipes, meal plans and followup on these additional websites!

    1. Autumn.m.boyle@gmail.com

      October 18, 2018 at 12:42 am

      Hi Jennifer, I mainly buy organic veggies from the dirty dozen list–so all the leafy greens and things that don’t grow with protective coverings or outer coatings. I don’t specify this, because everyone has different preferences and different budgets. I don’t want to micro-manage anyone’s recipes–I would absolutely expect people to tweak for their own personal needs and sensitivities. And luckily, none of the ingredients in this soup are possible GMO’s! It’s so amazing that you’ve done so much healing 🙂

  • Christy

    November 5, 2018 at 8:12 pm

    I tried this recipe (minus the fennel bulb; because my former non-cooking self didn’t know what that was) and it was delicious!!!! I’ll probably reduce the cauliflower next time and I think I got carried away with the ginger, but I really enjoyed it. I’m loving the Plant Paradox way and cannot deny all the benefits from this new lifestyle of eating! I am also very thankful for this growing community of lectin-free people and all the recipes you guys share. I’m 44, way too busy, and new to cooking, so simple ingredients are appreciated. This recipe is a keeper!!!

    1. Autumn.m.boyle@gmail.com

      November 7, 2018 at 1:09 am

      Thanks so much for the feedback, and I’m so glad you liked it 🙂 It’s one of my favorite comfort soups.

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