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Low Histamine Roasted Garlic & Cauliflower Soup
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Low Histamine | Recipe


  • 1 large head cauliflower, chopped into florets
  • 1 large white sweet potato, peeled and chopped into cubes (optional)*
  • 2 heads of garlic
  • 1 medium yellow onion, chopped
  • 3 tbsp ghee, divided
  • 2 tsp olive oil, divided
  • 1 tsp turmeric
  • 1½ tsp sea salt, divided
  • 6-7 cups chicken broth


  1. Preheat the oven to 375 F.
  2. Cut off the top part of the garlic heads so the cloves are visible, and peel off the excess outside layers, leaving a layer intact. Drizzle the tops with 1 tsp olive oil, and wrap them loosely in aluminum foil (individually).
  3. Toss the cauliflower florets and chopped sweet potato in 2 Tbsp melted ghee.
  4. Spread the cauliflower and roasted garlic in aluminum on the baking sheet. Bake for about 30-35 minutes, until the garlic is cooked through and fragrant and the cauliflower starts to brown.
  5. In a large soup pot (or in your instant pot on the SAUTE function), melt the remaining 1 Tbsp ghee. With about 10 minutes left on the timer, add the chopped onions and a pinch of sea salt (about ½ tsp) to the pan and sauté until the onions are translucent and start to caramelize (brown around the edges), about 10 minutes. Stir every few minutes to make sure they don’t burn.
  6. Once the timer goes off, add the cauliflower and sweet potatoes to the pot, then pour the broth over the vegetables (you want enough broth to cover the vegetables).
  7. Turn the heat down to medium-low and allow the ingredients to simmer together while you wait for the garlic to cool, about 5 minutes. When it is cool enough to touch, squeeze the roasted garlic cloves out of the garlic heads into the soup.
  8. Add 1 tsp turmeric and 1 tsp sea salt and blend with an immersion blender, or transfer to a blender (in batches) and blend until smooth.
  9. Serve warm with fresh ground black pepper and fresh chopped chives.
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