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Low Histamine Silky Zucchini & Roasted Cauliflower Ginger Soup
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Low Histamine | Recipe


  • 2 Tbsp beef tallow (substitute coconut oil or ghee)
  • 1 Tbsp minced garlic
  • ½ medium yellow onion, chopped
  • 1 tsp dried ginger
  • 1 tsp fresh minced ginger (or substitute an additional 1 tsp dried ginger)
  • 1 ½ tsp ground coriander*
  • 1 tsp salt
  • ½ tsp black pepper (optional – AIP omit)
  • 3 zucchini (about 1.5 lbs), peeled and chopped into ½ inch crescents
  • 2-3 cups cauliflower, chopped into large chunks
  • 4 cups chicken broth
  • ½ cup coconut milk (full fat or light are both fine)
  • chopped chives, for serving


  1. Preheat oven to 375 F and toss the cauliflower with 1 Tbsp beef tallow. Spread on a large baking sheet and set aside.
  2. In a large soup pot, heat 1 Tbsp beef tallow on medium heat for 2 minutes.
  3. Add your chopped onions and garlic, and cook until lightly caramelized (but not burned or too browned), stirring often, about 5 minutes.
  4. While the onions are cooking, combine your ginger, coriander, salt, and pepper. When the onions are ready, add the spices to the pot and give it a stir.
  5. When the spices are fragrant, add the chopped zucchini. Stir until it’s well coated with the fat and spices, about 1 minute.
  6. Add 4 cups chicken broth to the zucchini and bring to a boil. Then, cover the pot and reduce heat to a simmer.
  7. Pop the cauliflower in the oven, and set a timer for 30 minutes. Stir the cauliflower after about 15 minutes.
  8. When the timer goes off, take the cauliflower out of the oven and add it to the zucchini pot. Give it a stir, and cook for an additional 15 minutes, until both the cauliflower and zucchini are very soft.
  9. Remove pot from the heat and add the ½c coconut milk.
  10. Using an immersion blender, purée the soup in the pot. BE CAREFUL, it’s extremely hot! If you don’t have an immersion blender, CAREFULLY transfer the soup to a blender or food processor to purée. You may have to do this in batches depending on the size of your appliances.
  11. Serve hot, with chopped chives for garnish. It’s also great cold on a hot day.
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