Cumin Bean Vegetable Soup

This soup starts with the leftover sauce from my Shredded Cumin and Cilantro Beef, so warning: Don’t start making the soup until you’ve made the Shredded Beef with Cumin and Cilantro recipe!

Cumin Bean Vegetable Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo, low-fat, low-carb)

Cumin Bean Vegetable Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo, low-fat, low-carb).

Now that you’ve enjoyed the Ciabattas with Shredded Beef with Cumin and Cilantro, you should have a few cups of sauce left over. But what to do with them!? Let’s make a soup! This soup is refreshing and bright, and very hearty. I use adzuki beans for their unique, sweet flavor, but you are welcome to use any bean you’d like in this Cumin Bean Vegetable Soup.

2 1/2 C leftover pureed sauce from Shredded Beef with Cumin and Cilantro

2 C beef broth

4 C vegetable broth

3 Tbsp cumin

2 Tbsp granulated garlic powder

1/2 tsp ascorbic acid

1 tsp salt

4 C leeks, halved lengthwise, then sliced thin (white parts only)

2 Tbsp butter

1 C carrots, diced

1 small zucchini, diced

3 C cooked adzuki beans + 2 C reserved liquid from cooking beans

1/4 C cilantro, minced, packed

  • In a medium heat pan, saute leeks in butter to allow for some caramelization.
Caramelizing Leeks for Cumin Bean Vegetable Soup (photo)

Caramelizing Leeks for Cumin Bean Vegetable Soup

  • Add leeks and all other ingredients except cilantro to large stock pot.
  • Bring to a boil and reduce to simmer. Simmer for 10 minutes, or until vegetables reach desired doneness.
  • Remove from heat and mix in minced cilantro.
  • Serve hot.

AMINE BREAKDOWN:

Very Low Amine: cumin, garlic powder, garlic powder, salt, leek, carrot, zucchini, adzuki beans + cooking liquid, cilantro

Low Amine: cumin, leftover pureed sauce from Shredded Beef with Cumin and Cilantrobeef brothvegetable broth, butter

Fennel Leek Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian, vegan)

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

This creamy (dairy-free) simple low-amine soup makes a nice light lunch or a good starter for a meal. It’s an easy way to get your vegetables in, too.

1 1/2 C onion

1 C frozen peas

1 leek, cut lengthwise and then into ovals (set aside 1/2 C for soup topping)

1 medium bulb fennel (about 2 C), shaved (set aside 1/2 C for soup topping)

1 C Italian parsley leaves, chopped

2 large cloves garlic, chopped

1 Tbsp rosemary

1 1/2 tsp ginger, minced

1 Tbsp rubbed sage

1/2 tsp salt (or more, to taste)

1/2 tsp ascorbic cid

1/2 tsp black pepper

4 1/2 C vegetable stock

3 Tbsp safflower oil, divided (2 Tbsp, 1 Tbsp)

  • Set aside 1/2 C leek, 1/2 C fennel, and 1 Tbsp oil in a small separate pan.
Fennel and Leek in a separate pan for making low-amine fennel leek soup topping (photo)

Fennel and Leek in a separate pan for making low-amine fennel leek soup topping

  • In a large pan or stock pot, saute remaining oil (2 Tbsp), onion, leek, fennel, parsley, garlic, and ginger. Cook until tender.
Low-amine fennel leek soup cooking (photo)

Low-amine fennel leek soup cooking

  • Add peas, rosemary, sage, salt, ascorbic acid, black pepper, and vegetable stock. Cover and simmer on medium low until very tender, about 10 minutes.
  • While soup is simmering, saute the leek and fennel in the separate pan. Caramelize the ingredients, then set aside.
  • Using an immersion blender or in batches in a food processor, puree the main stock pot soup ingredients until very smooth.
Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

  • Serve in shallow bowls, with a large pinch of the caramelized leek and fennel over the top.
AMINE BREAKDOWN:
Very Low Amine: onion, leek, fennel, parsley, garlic, rosemary, ginger, sage, salt, ascorbic acid, black pepper
Low Amine: peas, vegetable stock, safflower oil

Quick Get-Well Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free)

Low-Amine Get-Well Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free, nightshade-free, paleo, low-fat, low-carb) photo

Low-Amine Get-Well Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free, nightshade-free, paleo, low-fat, low-carb)

I’m sick. Lord I hate being sick. So I’ve made myself a quick and dirty get-well soup out of the low-amine vegetables in the house. Fast, easy, and one bowl in, I am already starting to feel better. Healthy soups are good medicine!

2 onions, sliced into “C rings”

2 carrots, chopped

3 green onions, chopped

1/2 bundle asparagus, ends trimmed, chopped

1/2 bundle cilantro (about 1 C), chopped

1/4 daikon radish, chopped (about 1 C)

1 small head napa cabbage, chopped fairly thin

12 medium to large cloves garlic

1/4 C ginger

1/2C soy sauce substitute

4 C beef broth

2 C vegetable broth

3 Tbsp safflower oil

  • Heat oil in stock pot on medium. Add cut onions, green onions, and carrot. Cook until onions are starting to go translucent.
  • Add chopped cilantro, asparagus, daikon, napa cabbage, and soy sauce substitute. Stir and cover with lid. Cook for about 5 minutes.
  • In a small food processor, puree garlic and ginger. Add water as necessary to keep it moving.
  • Add puree, beef broth, and vegetable broth to the pot. Stir.
  • Bring to a boil and then reduce to a simmer. Cover.
  • Cook low-amine soup for 15 minutes, or until cabbage has reached desired doneness.
  • Serve hot.

AMINE BREAKDOWN:

Very Low Amine: onions, carrot, green onion, asparagus, cilantro, daikon radish, napa cabbage, garlic, ginger
Low Amine: soy sauce substitutebeef brothvegetable broth, safflower oil

Chestnut Soup

Low-amine chestnut soup

Chestnut soup

This soup is nutty and earthy, and great as a low-amine appetizer or entree. It’s very easy to make, and fits with a number of allergy restrictions. Originally, I found a similar recipe on Chow.com, but when I made it, I found it unsatisfying and not nearly nutty enough. With several tweaks, I think the flavor developed a much deeper flavor. However, I also discovered upon further research that chestnut is high in amines, so buyer beware!

3 Tbsp unsalted butter (1/4 stick)

1 Tbsp safflower oil

1.5 C coarsely chopped shallots

4 medium semi-sweet apples (Gala, Braeburn, etc), chopped (about 4 C)

3 Tbsp finely chopped sage leaves

3 ribs celery, chopped

1 carrot, chopped

10 C whole, peeled chestnuts

2 cups vegetable broth

2 C water

1 tsp fresh cracked black pepper

pinch nutmeg

Salt, to taste

  • Heat stove to medium and melt butter in a large pot.
  • Add oil, shallots, chestnuts, celery, and carrot. Cook about 5 minutes.
  • Reduce heat to medium-low.
  • Add water, vegetable broth, salt, pepper, nutmeg, and sage. Simmer for about 15 minutes.
  • Using an immersion blender if you have one, or a blender/food processor if you don’t, puree the soup.
  • Season with salt, to taste.
  • Garnish with minced sage leaves or parsley and serve with crostini or bread, if available.

AMINE BREAKDOWN:

Very Low Amine: shallots, apple, sage, celery, carrot, vegetable broth, water, pepper, salt

Low Amine: butter, safflower oil

High Amine: chestnut, nutmeg

Low Amine Turkey Soup

Turkey soup

Low amine turkey soup

Just in time for Thanksgiving. Save your bones and turkey scraps (omit the skin to make it a low amine turkey soup). Every year at the office we do an office Thanksgiving potluck and the boss roasts a turkey. It’s quite the treat. But every year, they were throwing away the carcass! Madness, I tell you. A turkey carcass can make a pot of soup that will feed you and your friends or family for days.

1 turkey carcass and any additional scraps or bones (skin removed)

3 bay leaves

2 tsp vinegar (any kind), to help pull the calcium and nutrients from the bones

2 Tbsp thyme

2 tsp oregano

2 Tbsp fresh rosemary leaves, minced

1 Tbsp sage

1 Tbsp celery flakes (if you’re not adding celery to the soup itself)

1 tsp salt

1 Tbsp black pepper

4 Tbsp garlic powder, or 1 to 2 bulbs garlic, minced (depending on how much you like garlic)

1/2 head cabbage*

4 carrots*

1/2 bunch asparagus*

2 bunches green onion*

2 onions*

3 red potatoes*

*Note: I always use celery (for flavor), onion (for flavor), parsley (for flavor), carrot (for color), and potato (for substance) if possible, but my soup vegetables tend to be whatever vegetables are in my fridge that needs to be eaten soon. It’s a great way to avoid wasting food. Listed above are the ingredients in my fridge that were already in the house and ready to get souped.

  • Put the turkey carcass in a large stock pot. Break it apart as much as possible.
  • Cover turkey with about 5″ more water than the top of the turkey (if you are simmering the turkey soup for less than 4 hours, cover turkey with only 1″, rather than 5″). Add bay leaves and vinegar.
  • Bring to a boil and reduce heat to a low simmer. Let simmer for 6-12 hours. I allow mine to go for 12 hours, adding water if necessary just to the top of the carcass.
  • Remove from heat and allow to cool for at least an hour.
  • Once warm/lukewarm, use a strainer/colander and another pot, pour contents through. Reserve meat and bones and put them into a bowl (or over a bowl).
  • To expedite the broth’s cooling process, I use a giant Ziplock bag full of ice and throw it in with the broth, and put the broth pot in the fridge.
  • When cooled, scoop the coagulated fat off the top and discard.
  • Once the meat has cooled, dig in! Sift out the turkey bones and discard any that aren’t easily crushed between your finger and thumb. Any crushable ones can go in with the meat. Remove bay leaves and discard.
Turkey soup bones and meat photo

Turkey soup bones and meat

  • Add meat back in with the broth, bring to a boil. Reduce to medium and add all chopped vegetables and remaining spices.
Turkey soup spices photo

Turkey soup spices

  • Saute and caramelize the onion the garlic, and add to the pot. To de-glaze the pan, I use some of the turkey soup broth and add it back in once the browning has come off into the liquid.
Turkey soup vegetables photo

Turkey soup vegetables

  • Cook for 10-20 minutes, depending on what vegetables you’ve added, and serve.
Pot of turkey soup cooking

Pot of turkey soup cooking

AMINE BREAKDOWN:
Very Low Amine: bay leaves, thyme, oregano, rosemary, sage, celery flakes / celery, salt, black pepper, garlic powder / garlic, cabbage, carrots, asparagus, green onion, onion
Low Amine: turkey, potato
Very High Amine: vinegar

Low Amine Sinigang (Filipino Tamarind Soup)

Sinigang (Filipino Tamarind Soup)

Low Amine Sinigang (Filipino Tamarind Soup)

I had a random craving that led me down a path of interesting Filipino recipes. I ended on a recipe for Sinigang that looked delicious, but wasn’t very low amine, so decided to tweak it for my own needs. It turned out quite well, thanks to the help of a certain favorite Filipino friend of mine. I have yet to get his verdict on how it came out insofar as authenticity (I have some set aside for him), but it tasted very good!

12 cloves garlic, chopped

1 large onion, chopped

3/4 lb skinless chicken breast, chopped into bite-sized pieces

1/2 lb cod fillets, cut into bite-sized pieces

3 C river spinach (kangkong), chopped into 1″ segments (substitute with bok choy for low amine)

1 C Chinese green beans (the long, long, long green beans), chopped into 1″ segments

1 C taro root, about 2 pieces (gabi), peeled and chopped

3 T tamarind paste (sampalok)

6 cups water

1 Tbsp freshly grated horseradish

2 Tbsp safflower oil

2 Tbsp minced Thai bird chilies

  • In a heavy bottomed stock pot, heat oil to medium high.
  • Add garlic, onion, and chicken. Stir often and cook till chicken has started browning, or about 5 minutes.
taro root

Taro root, shown peeled and mostly unpeeled

  • Add water, taro, horseradish, and tamarind, and Chinese green beans (If using regular green beans instead, omit them at this step and add them when putting in river spinach). Bring to a boil.
Sinigang / Tamarind soup greens: Chinese green beans and kangkong

Sinigang / Tamarind soup greens: Chinese green beans and kangkong

  • Reduce heat to medium and cook for 10 minutes.
  • Add river spinach (kangkong). Cook for 5 minutes.
  • Add cod fillet pieces, and cook for 3 minutes (5 minutes if fish pieces are frozen).
  • Taste, and add tamarind or lime as necessary for tartness.
  • Serve hot.
AMINE BREAKDOWN:
Very Low Amine: garlic, onion, chicken breast, Chinese green beans, water
Low Amine: taro, safflower oil, cod, tamarind paste
High Amine: horseradish
Very High Amine: Thai bird chilies, River Spinach (kangkong)

Hot and Sour Soup (Low-Amine, Gluten-Free, and Soy-Free)

My roommate and I love hot and sour soup. A lot. However, with my low amine problem, and her being gluten-free and soy-free, it makes eating hot and sour soup an impossibility. Because of that, I developed substitutes for sherry, sesame oil, rice vinegar, and soy sauce so that we would be able to enjoy a bowl of low-amine, gluten-free, soy-free hot and sour soup together. It turned out fabulously (though not nearly spicy enough for our liking – we ended up adding a lot of cayenne, but we’re crazy with the heat). Enjoy!

Hot & Sour Soup (gluten-free, soy-free, and low-amine)

Hot & Sour Soup (gluten-free, soy-free, and low-amine)

4 tsp sesame oil substitute

7 large cloves garlic, pressed

4 tsp minced Thai bird chilies (more if you like it hot)

1/4 C minced/grated ginger (if you grate it, be sure you pull out the large bits of fiber)

3/4 C soy sauce substitute

1 C sliced bamboo shoots

1 C (1 small can) water chestnuts, drained and sliced

1 C baby corn, cut small

1 tsp sugar

1 1/2 C chicken, cut very small, or shrimp (Deveined, shells and tails removed. Okay to use cooked shrimp.)

Sherry & Vinegar Substitutes, Combined:

  • 3/4 C water
  • 1/3 C juice (apple or blueberry preferred)
  • 2 Tbsp ascorbic acid
  • 2 Tbsp vanilla extract

10 C chicken stock

3/4 C cold water + 9 Tbsp cornstarch, dissolved

2 tsp black pepper

1/4 C black fungus

1/4 C lily flowers

1/2 tsp white pepper

2 large eggs, beaten

1 C green onions, sliced thinly (reserve 1/4 C for garnish)

Clockwise, top left to bottom right: Bamboo shoots, baby corn, water chestnuts, chicken, black fungus, lily flower

Clockwise, top left to bottom right: Bamboo shoots, baby corn, water chestnuts, chicken, black fungus, and lily flower.

  • In a large pot, heat the sesame oil substitute to medium low. Add garlic, red pepper flakes, and ginger until fragrant and lightly browning.
  • Thoroughly rinse black fungus and lily flowers in hot water to remove as many preservatives as possible.
  • Add combination of sherry/vinegar substitutes, soy sauce substitute, and broth. Add black fungus and lily flower. Simmer for 10 minutes.
  • Add chicken/shrimp, bamboo shoots, water chestnuts, baby corn, sugar, and white pepper. Simmer for five minutes.
  • Stir cornstarch and water solution till an even consistency, and drizzle mixture into the pot while constantly stirring for one minute.
  • Add 3/4 C green onions.
  • Remove from heat and pour in the beaten egg in a circle shape around the perimeter of the pot. Mix the soup with a slow stir, only once, around the perimeter of the pot. Stir it more than once and the egg will break down into bits smaller than you want.
  • Ladle into a serving bowl or individual bowls. Garnish with a sprinkle of green onions and serve.
AMINE BREAKDOWN:
Very Low Amine: sesame oil substitute, soy sauce substitute, garlic, ginger, green onion, bamboo shoots, water chestnuts, baby corn, water, cornstarch, pepper, white pepper, ascorbic acid, liquid smoke
Low Amine: chicken/shrimp, sugar, homemade chicken stock & beef broth, molasses, vodka
Moderate Amine: egg
High Amine: blueberry juice (low in tyramines, high in histamines)  
Very High Amine: Thai chilies, black fungus (omit if highly sensitive), lily flowers (omit if highly sensitive), lime juice

Pear Fennel Ginger Soup

Pear fennel ginger soup

Low Amine Pear Fennel Ginger Soup

Pear Fennel Ginger Soup is slightly sweet, slightly fruity. I imagine it pairing well with chicken, fish, or lamb very well. The cardamom and sage bring it back down to earth and give it a warming, savory flavor. Don’t be so skeptical – it’s all low amine, and it’s all delicious.

Yield: 6-8 servings

4 ripe pears

2 medium fennel bulbs

3 C water

1/2 C cooked white beans

3 Tbsp ginger, minced +

1 Tbsp ginger, minced (reserved for the end)

3 packed tsp fresh sage +

1/2 tsp minced sage for garnish

2 Tbsp butter (or safflower oil, if vegan or dairy-free)

8 pods cardamom (tie them in cheesecloth or a tea bag so you can easily remove them later)

  • Add all ingredients to a stock pot, then cook for 30 minutes on medium heat.
  • Remove cardamom.
  • Add additional 1 Tbsp minced ginger.
  • Using an immersion blender (if you have one, otherwise a food processor or blender), puree until very smooth.
  • Serve garnished with a small sprinkle of minced sage.
  • Good served either hot or cold.
AMINE BREAKDOWN:
Very Low Amine: pear, fennel, ginger, water, sage, cardamom
Low Amine: butter or safflower oil

Low Amine Soup with Beef, Rice, and Vegetables

Beef rice vegetable soup

Beef, rice, & vegetable soup

Now that you’ve made a giant batch of homemade beef broth, what do you do with it?  I like making soups, especially during this time of the year. They’re easy, delicious, hearty, warming, and affordable.

Yield: Approx. 9 – 12 bowls

15 – 20 C beef stock (including any meat bits and cartilage left over, but removing all bone bits and chunks of fat)

1/2 head celery

5 carrots

1 yellow onion

1/2 lb green beans

1 C wild rice

1 Tbsp oregano

1 Tbsp thyme

1 large bay leaf

1 Tbsp salt

1 Tbsp fresh ground black pepper

  • Bring broth to a simmer and add rice, salt, pepper, oregano, bay leaf, and thyme. Cook for 15.
  • Chop carrots, celery, onion, and green beans into small, bite-sized pieces. Keep vegetables separate.
  • Add carrots, onion, and celery. Cook for 5.
  • Add green beans. Cook for 5.
  • Remove bay leaf (or at least don’t serve it to anyone).
  • Serve hot.

AMINE BREAKDOWN:

Very Low Amine: celery, carrots, onion, wild rice, oregano, thyme, bay leaf, salt, black pepper

Low Amine: beef stock (including any meat bits and cartilage left over, but removing all bone bits and chunks of fat)

High Amine: green beans (low in histamines, high in tyramines)

Low Amine Bean and Greens Soup

low amine bean and kale soup

Low amine bean and greens soup

I was feeling under the weather, and needed some hearty soup to help clear the evil out of my body, so decided to throw together a low amine soup.

7 C homemade vegetable broth

1 C water

1 C chopped flat leaf parsley, stems included

1 bunch bok choy, chopped (or half a small head napa cabbage)

1 C mixed dried beans

1 medium sweet potato

2 small Russet potatoes, peeled

Juice of 1/2 lime (omit and add a little more ascorbic acid, for lower amine)

4 Tbsp minced ginger

2 Tbsp minced garlic (about 8 cloves)

5 Tbsp minced shallot (about 1 1/2 shallots)

4 Tbsp safflower oil

1/2 C fresh, organic apple juice (optional)

2 Tbsp ground cumin

1 1/2 tsp turmeric

1 tsp rosemary

1 large bay leaf

1 1/2 tsp salt

1 tsp fresh cracked black pepper

Frozen broth and mixed beans

Frozen broth and mixed beans

  • In a medium sized stock pot, bring pre-made vegetable (or other stock) broth to a boil, add beans, and reduce to low simmer.
  • Add parsley, cumin, turmeric, bay leaf, rosemary, salt, and pepper. Cover.
  • Heat a separate sauce pan to medium high. Add oil and minced garlic, ginger, and shallot. Stir often and cook for about 3 minutes, or until fragrant and garlic has started to brown.
Shallot ginger garlic

Cooking shallot, ginger, and garlic

  • Add cooked spices to stock pot. Simmer for an hour or until beans are done.
  • Add bok choy / napa cabbage, lime / ascorbic acid, and water. Cover and cook for 15 minutes on low (just barely simmering).
  • Chop sweet potato and Russet potatoes into small, bite sized pieces. Add to the pot.
  • Add apple juice.
  • Cook for additional 15 minutes, or until potatoes are tender. Low amine bean and greens soup is done when the largest beans in the soup are cooked through.
AMINE BREAKDOWN:
Very Low Amine: broth (assuming homemade and from acceptable low amine vegetable scraps), water, parsley, beans, sweet potato, ginger, garlic, shallot, apple juice, cumin, rosemary, bay leaf, salt, pepper, bok choy, napa cabbage, ascorbic acid
Low Amine: turmeric, peeled potato, safflower oil
High Amine: lime juice