Serves: 4 cups
Prep Time: 20 minutes
Cook Time: 25 minutes



  • 2 tablespoons extra-virgin olive oil
  • 1 onion, diced
  • 2-3 carrots (300g), diced
  • 1 celery stalk, diced
  • 1 cup (150g) diced pumpkin (skin/seeds removed)
  • 2 garlic cloves, finely chopped
  • 1 small beetroot (60g), peeled and grated
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 teaspoon salt
  • 2 cups water
  • 2 teaspoons apple cider vinegar (optional, see note)



  1. Heat olive oil in a large pot over medium heat, when hot add onion, carrot, celery and pumpkin. Saute for 10 minutes, stirring frequently. Add garlic and beetroot and cook for a further minute. Add herbs, salt and water. Bring to a boil, reduce heat to low and cook covered for 25-30 minutes, until carrots and pumpkin are nice and soft. Remove from the heat and let cool.
  2. Blend the vegetables and optional vinegar in a high speed blender until smooth. Taste and season with more salt, if needed.
  3. Use as an alternative to pizza and pasta sauce. Use fresh and store leftovers in smaller portions in the freezer.



While most vinegar is avoided on a low histamine diet, small amounts of white distilled vinegar and pasteurized apple cider vinegar are tolerated by most people.