Low histamine vegetable stock recipe

I used to use chicken and beef stocks for the basis of my cooking, but with histamine intolerance comes some changes. Meat based stocks contain histamine, and the histamine content increases the longer it cooks. There are many benefits of meat based stocks, but when your dealing with histamine intolerance, symptoms management often comes first. I now use this vegetable stock in its place and everything still tastes delicious!

If you have a mild case of histamine intolerance you will probably ok with short cooked meat stocks. You can use these recipes for chicken stock and beef stock and reduce the cooking time to 2 hours or under. Even better pressure cook your stock for a short time. You can get great flavour in just 45 minutes. I often cook my vegetable stocks and soups in the pressure cooker too, for a quicker result.

Learn more about which foods are low and high histamine in the Happy Without Histamine – Low Histamine Foods Guide.

Low histamine vegetable stock

Prep time: 15 mins
Cook time: 25 – 60 mins
Total time: 75 mins
Serves: varies
Gluten free
Dairy free
Low histamine
Medium oxalate

Ingredients:

2 onions
2 celery stalks
4 carrots
4 garlic cloves
1/3 cup parsley stalks
2 bay leaves
1 tsp sea salt
1/4 tsp black peppercorns
4 litres filtered water (135 oz)

Optional – I also like to add a handful of leek tops and other vegetable odds and ends such as zucchini. Avoid brassicas such as cabbage and broccoli as they can leave an unpleasant smell behind in the stock.

Instructions:

Wash and chop the vegetables roughly.
Combine all the veggies, herbs, salt and pepper into a large pot and fill with water. Bring to the boil.
Reduce the heat to low and simmer for 1 hour. Remember to treat your stock with care and simmer gently – rapid boiling will destroy the flavour.
Strain and discard solids. Store stock for 2-3 days in the fridge or freeze in portions until required.

You can also cook this in a pressure cooker on low pressure or “soup” setting for 25 minutes.

Note on storage: I store mine in glass jars or in glasslock containers. they will last 2-3 days in the fridge or up to a year in the freezer.

Use this stock to make low histamine cauliflower and kale soup!