The Best Vegetable Soup

Please test each unfamiliar ingredient carefully according to your dietary restrictions, even if it is labeled as suitable for your diet. Every body is different, and what I tolerate may cause reactions in you. So always listen to your body!

Before we begin, please take a moment to read the overview of the dietary restrictions for this dish. You’ll find them below the recipe.

Time: 45-50min Servings: 6-8 Portions Ingredients: 1 cup green spelt or beluga lentils (dry) (both have a low rate of histamine, so leave out if you are super sensitive) 2 carrots 1 large onion (white or spring onion for histamine free) ½ to 1 small broccoli 3 medium potatoes ½ small celery root 1 medium beetroot 1 leek (has a some histamine, so leave out if you are sensitive, you can use more spring onion instead) 1 cup green beans (many people react to beans, so leave out for histamine-free) 1 bay leaf 4 tbsp vegetable broth powder 2 tsp salt 2–3 cloves garlic (use less or leave out for histamine-free) or use garlic infused oil Oil or water (for sautéing) Water (for cooking) 2–3 tbsp balsamic vinegar (use histamine-free version for histamine-free option) Instructions: 1. Cook the Green Spelt or Lentils: Boil the green spelt or lentils in a pot with plenty of water until they are tender. About 20-25 minutes for spelt or the brown rice setting on your Instant Pot, 15-20 minutes for lentils, 10 minutes in a pressure cooker/Instant Pot, and then it’s best to let the pressure release naturally). 2. Prepare the Vegetables: While the spelt or lentils are cooking, peel and chop the carrots, onion, broccoli, potatoes, celery root, beetroot, and leek into cubes or desired shape. 3. Sauté the Onion: In a large pot, sauté the chopped onion in a little oil or water (for an oil-free version) until translucent. Add the remaining chopped vegetables. 4. Add Flavorings: Add the bay leaf, vegetable broth powder, salt and minced garlic to the pot. 5. Simmer the Soup: Add cold water to the pot to cover the vegetables. Bring to a boil, then reduce the heat and let the soup simmer for about 10 minutes, or until the vegetables are tender. 6. Finish the Soup: Once the spelt or lentils are cooked, add them to the soup. Stir well and season with salt or additional vegetable broth to taste. 7. Serve: Serve the soup with a splash of balsamic vinegar and soy sauce (if desired). If making it histamine-free, be sure to use a histamine-friendly soy sauce or omit it altogether. Calories: 180–220 kcal Protein: 6–8 g (from lentils or green spelt) Carbohydrates: 35–40 g Fiber: 8–10 g Sugars: 6–8 g Fat: 4–6 g (depends on oil used for sautéing) Saturated Fat: 0–1 g Sodium: 200–300 mg (varies with vegetable broth powder and added salt) Calcium: 30–50 mg Iron: 2–3 mg

Suitable for:

Vegan

Vegetarian

Gluten-Free 

• if using gluten-free vegetable broth and soy sauce

Soy-Free 

• if not adding soy sauce or using a soy-free alternative

Low-Fat 

• if sautéed with minimal oil

High in Fiber

Histamine-Free 

• when using histamine-free soy sauce and vegetable broth powder
• Use white or spring onion for histamine-free
• Swap out veggies you can’t tolerate

Dairy-Free

Nut-Free

Not suitable for:

• Low FODMAP due to onion, garlic, and certain vegetables like leek and beans

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