This low histamine butternut squash tahini soup is a nutty mesh of fall flavor and Middle Eastern spices. It's vegan-friendly, nut-free, and oh-so-creamy!
For other delicious vegetable soups, try my purple sweet potato soup or ginger carrot sweet potato soup.
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✔️ Why This Recipe is Great
Antihistamine Spices: between the nigella seeds and the za'atar, this dish is packed with strongly antihistamine foods, meaning that they contain plant chemicals which inherently help your body calm histamine production.
Low Histamine Soup: so many readers have asked about low histamine soups, so this low histamine butternut squash soup is my (first!) answer to that request. It also features za'atar, which is one of my new favorite low histamine spice blends.
Easy Vegan Main: full of flavor and free of meat, this soup makes for a great vegan low histamine dinner, especially if you add hemp seeds or protein powder.
🍠 Ingredients
Butternut Squash: what's a low histamine butternut squash soup without the star of the show? This bright orange vegetable is a rich source of vitamins and minerals, and sweetens up beautifully in the oven. Much like my squash and apples, this recipe takes advantage of that delicious caramelization.
Za’atar Seasoning: this Middle Eastern spice blend forms the core of the flavoring for the soup. It consists of thyme, sesame seeds, coriander, sumac, and cumin, which offer a balanced flavor profile without affecting histamine production.
Nigella Seeds: also known as Nigella sativa, these small black seeds go by many names, one of the most fitting being black cumin. The flavor is toasty and umami, somewhere between cumin and wild oregano.
Raw Garlic: along with the shallots, using raw garlic adds an umami element to the soup that really complements meats and root vegetables as a side dish.
Tahini: often thought of as simply sesame seed butter, tahini is so much more than just ground hulled sesame seeds. It's commonly used to add heft and flavor to hummus and other dips, as well as a bit of plant-based protein to dishes like this low histamine butternut squash soup.
Coconut Milk and/or Vegetable Stock: either or both of these are used to thin out your soup. I know I like my soups thicker than most people, so you may need more liquids than I use, as indicated in the notes.
🍲 How to Make Tahini Squash Soup (Step-by-Step)
Step 1) Preheat your oven to 400°F (205°C), and then peel & cut your butternut squash into small pieces.
Step 2) Add your squash to a bowl, and then add the oil, za'atar, nigella seeds, sweetener, amchur, and salt and toss until the pieces are evenly-coated (image 1).
Step 3) Place the squash mixture in a single layer on a baking sheet lined with a silpat or sprayed with oil (image 2), and bake for 15 minutes on convection mode.
Pro-Tip: The oil will start to bubble and brown the squash, but don't worry about overflow.
Step 4) While your squash cooks, chop your shallot and garlic. Once your squash has baked for 15 minutes, take it out and add your shallot and garlic, mixing it enough that there's a bit of oil on everything (image 3).
Step 5) Put the mixture back in the oven for 10-15 minutes, until the shallot is just starting to brown.
Step 6) Take the squash out of the oven and let it cool for 10 minutes, then place it in the blender along with your coconut milk and tahini. Blend everything on high for 30 seconds to 1 minute, pulsing at the beginning if needed (images 4 & 5).
Step 7) Thin your soup with water or vegetable stock (if desired), then top with hemp seeds and enjoy!
🫚 Variations
- Extra Creamy: Blend in an additional ¼ cup coconut milk for a richer, silkier texture.
- Herb-Forward: Add a small handful of fresh basil or parsley just before blending for a brighter, fresher finish.
- Ginger Boost: Stir in ¼–½ teaspoon freshly grated ginger for gentle warmth and added antihistamine support.
- Seed Swap: Replace nigella seeds with toasted pumpkin or hemp seeds for a subtle nutty flavor and extra texture.
- Roasted Squash Version: Roast the butternut squash with coconut oil and salt before blending to deepen the natural sweetness and add caramelized flavor.
- Tahini-Light: Reduce tahini by half and add a splash more coconut milk if you prefer a milder sesame flavor.
🫕 Freezing and Reheating
To freeze this soup, portion it into air-tight containers and keep for up to six months, reheating for a few minutes over medium-low heat on the stovetop.
👨🏻🍳 Expert Notes & Tips
Seasonings. If you know you don’t tolerate one or more of the spices, you can swap them for other low histamine herbs and spices you think would go well. You can use any type of seasoning, but only add them when you’d normally otherwise add the original spice, otherwise they may not taste right.
Adding Meat. You could certainly add meat to this dish, if desired; I'd add no more than a half-pound (225g) of cooked meat total.
❓ What to Serve With This Recipe
🙋 Frequently Asked Questions
Yes—when made with fresh ingredients and enjoyed right away or frozen promptly, this soup fits well into a low histamine diet.
Yes—if sesame doesn’t work for you, you can omit it entirely and add a bit more coconut milk for creaminess.
Simply blend in additional water or low histamine vegetable stock until you reach your desired consistency.
Yes—both can be omitted for extra-sensitive or low FODMAP needs; simply increase the squash slightly and adjust salt to taste.
In small amounts it adds creaminess and savory depth; if your tahini tastes strong, start with half and add more gradually.
Have you tried this recipe?
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📖 Recipe
Butternut Squash Tahini Soup (Vegan)
Equipment
- oven
- Blender or food processor
Ingredients
- 5 Cups cut butternut squash ~600g
- 3 Tablespoons coconut oil or other tolerated oil
- 2 teaspoons za'atar alt. cumin
- 1 teaspoon nigella seeds
- ½ teaspoon honey or coconut sugar optional
- ½ teaspoon salt
- 1 shallot roughly chopped
- 3 cloves garlic roughly chopped
- 1 can coconut milk 13.5oz.
- 1 ½ Tablespoons tahini
- Water or vegetable stock to thin, as desired
Instructions
- Preheat your oven to 400°F (205°C), and then peel & cut your butternut squash into small pieces.
- Add your squash to a bowl, and then add the oil, za'atar, nigella seeds, sweetener, amchur, and salt and toss until the pieces are evenly-coated.
- Place the squash mixture in a single layer on a baking sheet lined with a silpat or sprayed with oil, and bake for 15 minutes on convection mode. The oil will start to bubble and brown the squash, but don't worry about overflow.
- While your squash cooks, chop your shallot and garlic. Once your squash has baked for 15 minutes, take it out and add your shallot and garlic, mixing it enough that there's a bit of oil on everything.
- Put the mixture back in the oven for 10-15 minutes, until the shallot is just starting to brown.
- Take the squash out of the oven and let it cool for 10 minutes, then place it in the blender along with your coconut milk and tahini. Blend everything on high for 30 seconds to 1 minute, pulsing at the beginning if needed.
- Thin your soup with water or vegetable stock (if desired), then top with hemp seeds and enjoy!
Notes
Nutrition
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