Low histamine cauliflower and kale soup recipe

Vegetable soups are the perfect way to increase your daily vegetable intake and help your digestive system with an easy to digest meal. We can sometimes get stuck in a low vegetable, high protein and carb diet when going low histamine. It’s important to eat as many low histamine veggies as you can cram in, due to the much needed potassium content we don’t get from a lot of other foods.

I use homemade vegetable stock in all my low histamine recipes. Meat based stock is usually high in histamine, but if you have a mild case of histamine intolerance you will probably be 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.

This recipe can be cooked on the stove top or pressure cooker for a quick lunch. As well as low histamine, this recipe is also low oxalate, dairy and gluten free!

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

Low histamine cauliflower and kale soup

  • Prep time: 10 mins
  • Cook time: 25 -30 mins
  • Total time: 45 mins
  • Serves: 4-6
  • Gluten-free
  • Dairy-free
  • Low histamine
  • Low oxalate


  • 3 tbsp Extra Virgin Olive Oil (divided)
  • 6 Garlic (cloves, peeled and trimmed)
  • 1 Onion (large, roughly chopped)
  • 1 Leeks (trimmed and chopped)
  • 1 Head Cauliflower (sliced into florets)
  • 8 cups Kale Leaves (packed)
  • 1 tsp Low histamine Italian Seasoning
  • 1 tsp Sea Salt
  • 6 cups Organic vegetable stock


  1. Wash and chop the vegetables roughly.
  2. Place the olive oil, garlic, onion and leek in the pressure cooker instant pot and saute for 3-5 minutes until onions soften.
  3. Add the cauliflower, kale, Italian seasoning, salt and vegetable stock. Cook on low pressure for 25-30 minutes or high pressure for 20 minutes. I use the soup setting.
  4. Allow to cool for 10 minutes once it’s cooked.
  5. Puree soup with a stick blender. Alternatively puree in batches in a high-speed blender until smooth and creamy.
  6. Divide into bowls and enjoy!

You can also cook this in a saucepan on the stovetop for around 35-45 minutes until vegetables are tender.

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.

Sick of boring low histamine meals?

This recipe is in the Ultra Low Histamine Meal Plan along with many more.

Over 55 recipes and 4 weekly meal plans, including prep guides and shopping lists for each week.

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