Low Histamine Leek and Fennel Soup Recipe
This delicious soup is also Low Lectin, Low Oxalate, Low Salicylate, and Gluten-Free!
Equipment
- Large Stock Pot with Lid
- Knife
- Immersion Blender or Blender
Ingredients
Stock Base
- 7 cups Filtered Water
- 2 Medium Leeks Leafy Green Part (set aside white part for soup)
- 2 Fennel Plants Stalks and Fronds (set aside bulbs for soup)
- 1 Celery Stalk Diced
- 3 Tablespoons Fennel Seeds
- 5 Parsley Sprigs (Flat Leaf Parsley for low oxalate)
Soup
- 2 Tablespoons Kasandrino’s Olive Oil (substitute with ghee for low salicylate)
- 2 Medium Leeks White Part
- 5 cups Stock (above)
- 2 Fennel Bulbs
- 1 Celery Stalk
- 2 teaspoons Fresh Thyme Leaves (omit for low salicylate)
- 1 teaspoon Redmond Real Salt
- ½ teaspoon Fennel Seeds
- 8 Fresh Mint Leaves (omit for low salicylate)
- Parsley for garnish
- Coconut Cream (omit for low salicylate)
Instructions
Make the Stock
- Add 7 cups of water to a large pot (any large stock pot or Dutch oven will work.) Cover and bring to a boil.
- Clean all veggies thoroughly.
- Rough chop the fennel stalks and fronds and bulbs. Keep the stalks and fronds separate from the bulbs. Set aside bulbs for the soup.
- Rough chop 1 stalk of celery.
- Rough chop parsley.
- Add leek tops, fennel stalks, fennel frond, celery, parsley, and fennel seeds to the boiling water.
- Bring to a boil again, then turn the heat down to medium heat. Let the stock simmer 20-30 minutes.
- Strain the stalk into a large bowl. Be sure to press the liquid out of the solid ingredients. This is where you are going to harvest a lot of flavors. You can use a wooden spoon to press the juices out through the strainer and into the bowl. Discard the solids after you have pressed out the liquids.
- Measure the stock. You will lose some water to evaporation. Add enough water to bring your stock up to about five cups.
Make the Soup
- In your large pot, add olive oil and white parts of the leeks you set aside earlier. Cover the pot and cook for about 3 minutes on medium low heat. Stir once or twice.
- When the leeks are very slightly browned, add the fennel, celery, thyme leaves, mint leaves, stock and a couple pinches of salt.
- Bring to a slow boil at medium high heat. Then turn down the heat and allow the soup to simmer with the lid on for about 20 minutes.
- Remove pot from heat.
- Use an immersion blender to puree all the contents of the pot. (Alternately you could transfer the contents into a regular blender. Be careful not to burn yourself.)
- Serve and garnish with parsley.
- Option: for an even creamier, silkier soup, add a dollop of coconut cream to each bowl. Stir in until coconut cream is blended into the soup. Many recipes call for a dollop of sour cream or a drizzle of heavy cream in each serving. This soup is smooth even without any additions. Coconut cream is a good substitution for cream, though. It makes the soup even silkier. But you don’t absolutely need it. And you’ll want to skip the coconut milk if you are going low salicylate. I’ve eaten it with and without the coconut cream and it is good both ways.
Notes
You can make several batches and freeze to reheat during the week for a quick meal.
Serves 4 as a light appetizer or 2 as a hearty meal.
Nutrition
Nutrition Facts
Low Histamine Leek and Fennel Soup Recipe
Amount per Serving
Calories
151.67
% Daily Value*
Fat
11.11
g
17
%
Sodium
109.67
mg
5
%
Potassium
485.15
mg
14
%
Carbohydrates
12.61
g
4
%
Fiber
5.01
g
21
%
Protein
2.59
g
5
%
Calcium
155.7
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!