Carrot and Zucchini Soup

Name: Carrot and Zucchini Soup
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 2 cloves garlic, minced; 4 large carrots, peeled and chopped; 2 zucchinis, chopped; 4 cups low-sodium chicken or vegetable broth; Salt and pepper to taste

This soup was developed by a wellness enthusiast looking for a hearty, nutritious meal that wouldn't trigger her histamine intolerance. She found the comforting qualities and subtle flavors of carrots and zucchini made a perfect combination, resulting in a soup she enjoys any time she needs a warm, soothing meal.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This soup is ideal for a low histamine diet because it uses fresh, low-histamine ingredients like carrots and zucchini. The homemade broth ensures no hidden histamine liberators are added, unlike in many commercial broths. Plus, the gentle cooking process aids in easy digestion.

Ingredients

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2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

4 large carrots, peeled and chopped

2 zucchinis, chopped

4 cups low-sodium chicken or vegetable broth

Salt and pepper to taste

Instructions

0Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until they become soft and fragrant, about 5 minutes.
1Add the chopped carrots and zucchinis to the pot, and cook for another 5 minutes, or until the vegetables start to soften.
2Pour the broth into the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.
3Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, you can transfer the soup in batches to a regular blender and puree it that way.
4Season the soup with salt and pepper to taste, and serve warm.

Tipps

Use Fresh Vegetables for Best Flavor

This soup is all about the fresh flavors of the carrots and zucchini. Using fresh, ripe vegetables will give the soup the best taste and texture.

Sauteing is Essential

Don't skip the step where you saute the onions, garlic, carrots, and zucchinis. Sauteing these ingredients helps to release their flavors and makes the soup more delicious.

Use Low-Sodium Broth

Using low-sodium broth allows you to control the saltiness of the soup. You can always add more salt later if needed, but it's difficult to correct a soup that's become too salty.

Smoothness of the Soup

The final texture of the soup depends on how well you puree it. If you prefer a completely smooth soup, blend it for longer. If you like a bit of texture, blend it less.

Serve with a Garnish

Consider adding a garnish before serving. A sprinkle of fresh herbs or some whole grain croutons can add both flavor and visual appeal. Be sure to use low-histamine options for those with histamine sensitivities.

Storing and Reheating

This soup stores well in the refrigerator for up to 5 days and can also be frozen. Reheat gently over medium heat until hot, stirring occasionally to keep the texture smooth.

Nutrition Facts

Calories140
Protein4g
Carbs16g
Fat7g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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