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Savory Tahini Squash Soup (Low Histamine, Vegan)

This low histamine butternut squash soup is a nutty mesh of fall flavor and Middle Eastern spices. It’s vegan-friendly, nut-free, and oh-so-creamy!

About this recipe

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 instructions

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.

Step 3. 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.

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.

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.

Step 7. Thin your soup with water or vegetable stock (if desired), then top with hemp seeds and enjoy!

Recipe 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.

Freezing & Storage. 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.

What to serve with low histamine butternut squash soup

Homemade Tahini Squash Soup Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Tahini Squash Soup (Low Histamine)

Tahini Squash Soup (Low Histamine)

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

A nutty vegan squash soup featuring za'atar and nigella seeds for an antihistamine punch!

Ingredients

  • 5 Cups cut butternut squash (~600g)
  • 3 Tablespoons coconut oil (or other tolerated oil)
  • 2 teaspoons za'atar
  • 1 teaspoon nigella seeds
  • 1/2 teaspoon honey or coconut sugar (optional)
  • 1/2 teaspoon amchur
  • 1/2 teaspoon salt
  • 1 shallot, roughly chopped
  • 3 cloves of garlic, roughly chopped
  • 1 can coconut milk (13.5oz.)
  • 1 1/2 Tablespoons tahini
  • Water or vegetable stock, to thin
  • Hemp seeds to top (if desired)

Instructions

    1. Preheat your oven to 400°F (205°C), and then peel & cut your butternut squash into small pieces.
    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.
    3. 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.
    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.
    5. Put the mixture back in the oven for 10-15 minutes, until the shallot is just starting to brown.
    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.
    7. Thin your soup with water or vegetable stock (if desired), then top with hemp seeds and enjoy!

Notes

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.

FREEZING & STORAGE. 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.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 374.68kcalTotal Fat: 34.21ggSaturated Fat: 28gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 320.18mgmgCarbohydrates: 18.33ggFiber: 10gSugar: 2.82ggProtein: 4.59gg

Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.

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