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.

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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