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    Home » Recipes » Low histamine

    Published: Oct 16, 2019 · Modified: Feb 22, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 10 Comments

    Pumpkin and coconut soup

    This pumpkin and coconut soup is full of all the fall flavours, and makes for a cosy lunch or light. Easy to make, this healthy soup is vegan and low histamine.

    pumpkin and coconut soup in two white bowls on a checked cloth.

    Love pumpkin soup? Then you may like to see my pumpkin pesto soup as well, for a herby, garlicky flavour.

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    Why you'll love this recipe

    • Fall flavours - pumpkins are a seasonal delight, and this soup makes the most of them!
    • Creamy - adding coconut milk to this pumpkin soup gives it a lovely taste and texture.
    • Easy to make - just a few steps to make this tasty lunch or dinner.

    Ingredients

    This may seem like a lot of ingredients, but most are pantry staples with the herbs, coconut milk and vegetable broth. You will need:

    • Pumpkin: not just for carving into scary faces! Fresh pumpkin is delicious.
    • Onion and garlic: staples for the base of flavour for soup.
    • Carrots: for a little extra vegetable goodness!
    • Coconut milk: makes the soup lovely and creamy without using dairy.
    • Vegetable broth: use either homemade or a suitable store-bought stock / broth.
    • Turmeric: for all the healthy nutrients it contains, and adds a touch of spice too.
    • Sweet paprika: also for a touch of spice. Sweet paprika isn't hot as the usual type is.
    • Thyme: a reputed antihistamine, and lends a nice herby hum.

    Make sure to see the recipe card below for the full ingredients and their quantities!

    Step by step instructions

    1. Begin by frying the onion and garlic in the olive oil in a large saucepan until softened, about 3-4 minutes. Add the herbs and spices and stir to combine.
    2. Add the pumpkin to the pan and cook for about 10 minutes.
    3. Pour in the vegetable broth and bring to the boil. Reduce the heat and add the coconut milk. Give it a good stir and then cook for a further ten minutes.
    4. While the soup mixture is cooking add 2 tsps of olive oil to a frying pan and add the cubed bread and pumpkin seeds. Fry for five minutes or until the bread has become crispy.
    5. Blend the soup using an immersion blender or by transferring to a food processor or nutri-bullet. Ladle into your bowls, and garnish.
    pumpkin and coconut soup in a white bowl on a checked cloth.

    More fall-inspired recipes

    Lots of tasty pumpkin recipes to try for a main meal or snack!

    • Pumpkin pesto soup
    • Vegan pumpkin alfredo
    • Pumpkin spice oatmeal cookies
    • Pumpkin spice chia pudding

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    pumpkin and coconut soup in white bowls on checked cloth.

    Pumpkin and coconut soup

    Claire
    This pumpkin and coconut soup is full of flavour and some extra creaminess from coconut milk, rather than just using vegetable stock. A great warming comfort food for the cold nights of fall and winter. Top with croutons and toasted pumpkin seeds for a little crunch!
    5 from 1 vote
    Prevent your screen from going dark
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    Prep Time 20 mins
    Cook Time 25 mins
    Total Time 45 mins
    Course Dinner, Lunch, Main Dish, Side Dish, Soup
    Cuisine American, British
    Servings 4 servings

    Ingredients
      

    • 1 tablespoon olive oil
    • 1 kg pumpkin peeled and diced
    • 1 garlic clove diced or crushed
    • ½ white onion diced
    • 2 carrots
    • ½ can coconut milk
    • 750 mls vegetable broth
    • 1 teaspoon turmeric
    • 1 teaspoon sweet paprika
    • 1 teaspoon thyme

    For the toppings

    • 1 tablespoon pumpkin seeds
    • 1 slice bread cut into 1 cm cubes
    • 2 tsps olive oil
    • pinch pink himalayan salt to taste

    Instructions
     

    • Begin by frying the onion and garlic in the olive oil in a large saucepan until softened, about 3-4 minutes. Add the herbs and spices and stir to combine.
    • Add the pumpkin to the pan and cook for about 10 minutes.
    • Pour in the vegetable broth and bring to the boil. Reduce the heat and add the coconut milk. Give it a good stir and then cook for a further ten minutes.
    • While the soup mixture is cooking add 2 tsps of olive oil to a frying pan and add the cubed bread and pumpkin seeds. Fry for five minutes or until the bread has become crispy.
    • Blend the soup using an immersion blender or by transferring to a food processor or nutri-bullet.
    • Transfer the soup to your bowls, add the croutons and toasted pumpkin seeds.
    • Serve immediately and enjoy!

    Notes

    • While you can toast pumpkin seeds from the pumpkin itself, I used regular green pumpkin seeds here.
    • If you choose to include the croutons and are on a low histamine diet, then have a check for additives and other ingredients in your bread that you may not tolerate. 
     

    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine

    All ingredients in this pumpkin soup score 0 on SIGHI with the exception of:
    • wheat, for the croutons, which scores 1.
    • garlic, which scores 1.
    • vegetable stock is not rated on the SIGHI list.
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Lucy says

      August 24, 2021 at 10:12 am

      5 stars
      This is delicious! The perfect warm comforting meal for the autumn months!

      Reply
      • throughthefibrofog says

        August 24, 2021 at 8:54 pm

        So glad you like it Lucy!

        Reply
    2. Sheryl Chan says

      October 01, 2020 at 9:22 am

      This looks autumn perfect! Admittedly i don't like pumpkin all that much but only in thick creamy soups. Yum!

      Reply
      • throughthefibrofog says

        October 04, 2020 at 9:41 pm

        I guess it isn't really a Singapore appropriate dish, but maybe on the odd random cold day if you get them?!

        Reply
    3. Shruti Chopra says

      September 26, 2020 at 5:15 pm

      I've never had pumpkin soup or maybe I have and can't remember but I've been living in a warm city for so long now that I don't remember when I last had such a wholesome thick soup - now I'm really keen to experience after ages. I'll need to give it a go soon considering pumpkin is really easily available here and of course, with October just a few days away - it's the right time to believe its winter (with the help of the AC) while slurping away on this soup!

      Reply
      • throughthefibrofog says

        September 27, 2020 at 8:48 pm

        I always forget that you don't really have a winter Shruti, I don't know why. But maybe you had pumpkin soup when you were here in London? Hope you enjoy if you give it a go (with the help of the AC of course!!

        Reply
    4. Carrie Kellenberger says

      September 26, 2020 at 7:54 am

      Terrific recipe. I was thinking about you last night and wondering about coconut cream while making a Thai soup. Now I have my answer. I've just finished another round of freezer meals today and here we are with you mentioning meal preps being THE thing to do. I feel so on trend today. 🙂

      Reply
      • throughthefibrofog says

        September 26, 2020 at 8:16 am

        Haha! Meal prep is great isn't it. Always feels good to have some meals to heat up on a more difficult day when cooking feels like too much. Thai soup sounds so delicious. I use to have it a lot near where I used to work. Will have to try and recreate it!

        Reply
    5. Holly Perkins says

      October 23, 2019 at 6:57 pm

      Can i sub pumpkin puree instead of a raw pumpkin? If so, how much?

      Reply
      • throughthefibrofog says

        October 23, 2019 at 7:27 pm

        Hi Holly, I haven't used pumpkin puree in this soup myself, but I've had a look and there are similar recipes online which do use puree. To serve 4 persons, the usual quantities seem to be 2 15 ounce cans of puree with 2 cups of stock. You will need the stock as raw pumpkin has quite a high water content, and puree won't have as much. Let me know how you get on!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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