Vegetable and lentil soup

Ingredients

Makes 4 servings.

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, chopped
• 1 cup dried brown or green lentils, rinsed
• 1 can (about 14 ounces) diced tomatoes
• 6 cups low-sodium vegetable broth or water
• 1 teaspoon ground cumin
• 2 handfuls spinach or chopped kale
• Salt and pepper to taste
• Lemon juice to finish

Steps

1. Warm the oil in a large pot over medium heat. Add the onion, carrots, and celery and cook until soft, about 8 minutes.
2. Stir in the garlic and cumin and cook for 1 minute.
3. Add the lentils, tomatoes, and broth. Bring to a boil, then lower the heat and simmer, partly covered, until the lentils are tender, about 25 to 30 minutes.
4. Stir in the greens and cook until wilted. Season with salt, pepper, and a squeeze of lemon.

Why it fits general guidance

Vegetables and beans or lentils are part of the DASH eating plan, which NHLBI describes and NIAMS mentions for people with gout. NIAMS notes that purine-rich foods are usually from animal sources; this soup has no meat.

This is ordinary food, not a remedy. No single dish lowers urate or prevents a flare, and food does not replace a medicine your clinician prescribed. NIAMS says to talk with your clinician before making changes to your diet or medications, especially if you have kidney disease, diabetes, or another condition with its own diet.