Serves approximately 4

Low Histamine



1 (110g) medium onion, finely chopped

2 cups (280g) peeled pumpkin, cubed

1 medium red capsicum, cubed

4-5 (172g) baby corn, quartered

1 medium (113g) peeled sweet potato, cubed

1 small (120g) peeled turnip, cubed

1 small (115g) beetroot, cubed

2-3 (122-183g) red carrots, cubed

2 tsp olive oil

1 tsp salt

1 tsp Italian seasoning / mixed herbs of choice

2-3 cups (500-750ml) water


1. Steam prepared vegetables 15 minutes. (If you don't have a steam / combi oven or steamer basket, just cook the vegetables directly on the stovetop - see step 3).

2. Heat olive oil in a large saucepan on medium. Sauté onion for 2-3 minutes.

3. Add vegetables (if not steaming) and sauté on for a further 5 minutes.

4. Add 2-3 cups of water and bring to the boil. Add salt and seasoning of choice you prefer and simmer the sugo / sauce on low for 15 min.

5. After the sugo has cooled, blend to achieve a smooth paste and return to the pan. Simmer on low for another 10 minutes. Taste and add seasoning if needed.

How to serve

Use as a sauce for pasta, on a pizza base or however you like.


Store leftovers separately in the freezer.

Recipe adapted from 'the histamine intolerance site'

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