Histamine Friendly Pumpkin and Bell Pepper Soup

  • Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
  • Prep Time: 30 min
  • Cook Time: 30 min
  • Total Time: 1 hour
  • Yield: 4 people 1x
  • Category: Soup


A filling and delicious histamine friendly soup, the product of a refrigerator cleaning, named by my son as “The Pretty Soup”.


  • the white part of 1 small leek (ca. 50 g / 1.76 oz)*
  • 1 sweet potato (ca. 250 g / 8.82 oz)
  • 2 small Hokkaido pumpkins, cleaned and peeled (ca. 900 g / 31.75 oz)
  • 2 red bell peppers (ca. 200 g / 7.05 oz)
  • 2 yellow bell peppers (ca. 200 g / 7.05 oz)
  • 1 small zucchini (ca. 150 g / 5.30 oz)
  • 1/2 L bone broth, vegetable stock or tolerated bouillon (2.1 cups)
  • 1 L water (4.25 cups)
  • salt to taste


  1. Clean the leek and cut the white part into thin rings. Heat up some coconut or olive oil in a big soup pot, and the cook the leek until it is softened, about as long as it would take for an onion to turn translucent.
  2. Clean the bell peppers and cut them into smaller pieces. Add the bell peppers to the leek, and cook together for about 10-15 minutes on low heat.
  3. Peel the sweet potato and cut it into cubes. Peel and clean the pumpkin, discard the seeds and stringy middle, cut into cubes. Add the sweet potato and pumpkin to the leek and bell pepper after about 10-15 minutes. Give it a good stir.
  4. Peel the zucchini and cut into similar size pieces as the sweet potato and pumpkin. Add the zucchini to the pot together with the liquid and salt.
  5. Bring it to a boil, turn down the heat and let it simmer for about 30 minutes. Check to see if the pumpkin and sweet potato have had enough, you want them to fall of the fork when you prick them.
  6. Blend the soup with an immersion blender until you get a smooth soup. Salt to taste and enjoy.


  • Note that for some people with Histamine Intolerance, leek and the onion family in general can be an issue, white onion is usually tolerated the best, and can replace the leek if need be.