Zucchini Soup

Tanya Eisenwasser

Print Recipe

Light blended zucchini soup with ginger.

Prep 10 min

Cook 25 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 4 medium zucchini (about 2 lbs), chopped
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 4 cups vegetable broth
• 1/2 cup full-fat coconut milk
• 1 teaspoon sea salt, or to taste
• 1/4 teaspoon white pepper (optional)
• Fresh basil or chives for garnish

Instructions

Prep

1. Wash zucchini and chop into 1-inch pieces. No need to peel.
2. Dice the onion and mince the garlic.
3. Grate fresh ginger using a microplane or fine grater.

Cook

1. Warm olive oil in a large pot over medium heat.
2. Add onion and cook until soft and translucent, about 5 minutes.
3. Add garlic and ginger. Stir for 1-2 minutes until fragrant.
4. Add chopped zucchini and stir to coat with the aromatics.
5. Pour in vegetable broth and bring to a boil.
6. Reduce heat, cover, and simmer for 15-20 minutes until zucchini is very tender.

Blend

1. Remove pot from heat.
2. Stir in coconut milk.
3. Use an immersion blender to blend until smooth. Alternatively, carefully transfer to a regular blender in batches, leaving the lid slightly vented to release steam.
4. Season with salt and white pepper to taste.

Serve

Ladle into bowls and garnish with fresh basil or chives. Serve warm, or chill in the refrigerator for 2-3 hours and serve cold on hot summer days.

Tips & Substitutions

• This soup is excellent served cold. Chill in the refrigerator for 2-3 hours for a refreshing summer version.
• Onion and garlic are optional. They can be histamine liberators for some people. Skip them or reduce the amount based on your tolerance.
• Fresh basil, mint, or dill blend beautifully into this soup. Add a handful to the pot before blending for extra flavor.
• Swap coconut milk for hemp milk if coconut is a trigger. The soup will be lighter but still smooth.
• Use fresh broth or water with extra salt if you don't have a broth you trust.

Why This Works

Zucchini. Naturally low in histamine, low FODMAP in typical portions, and generally well tolerated. Its mild flavor makes it an ideal soup base, and it blends into a naturally creamy texture.

Olive oil. A stable cooking fat that is generally well tolerated. It adds richness without relying on aged or fermented dairy, which is more commonly problematic for histamine intolerance.

Fresh ginger. Generally well tolerated and commonly used in low histamine cooking. Some people find it soothing for digestion, though individual response varies.

Coconut milk. A dairy-free alternative that adds a touch of creaminess. Check the label for additives like guar gum or carrageenan.

Onion and garlic. These contain small amounts of quercetin, a compound sometimes discussed in mast cell research, though individual response varies. They can also act as histamine liberators for sensitive individuals.

Storage

Best eaten fresh the day it's made, whether warm or chilled. If storing, cool quickly, refrigerate in an airtight container, and eat within 24 hours. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly. Freeze portions immediately after cooling for longer storage.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.