Tunisian Lentil Soup

Servings

about 8 people

Ready In:

1 hr 15 min

Calories/serving:

90

Good For:

protein punch

 

About this Recipe

By: Chef Hari Pulapaka

Chef’s Note: Full-flavoured and vegan

Health tips: Dr. Jenneffer Pulapaka, DPM

Does food matter when it comes to kidney function and gout?  Yes, and not by just reducing the amount of protein consumed, but improvement is achieved through eating fruits and vegetables.  In a recently published 2019 journal study, researchers evaluated the dietary findings of almost 18000 people over 8+ years. The results determined that plant-based diets have a positive effect, through uric acid reduction and anti-inflammation pathways, to relieve the symptoms of gout and improve the associated gout comorbidities.  They found lacto-ovo vegetarians had the lowest uric acid concentration, followed by vegans AND they also experienced a lower risk of gout.

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Ingredients

  • 2 tbs olive oil
  • 1 red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp cayenne pepper
  • 175g green lentils
  • 3 cups vegetable stock (low sodium or preferably homemade)
  • water, as needed
  • 3 medium carrots, diced
  • 2 celery sticks, chopped
  • 2 potatoes, peeled and diced
  • salt and black pepper, to taste
  • half a bunch of coriander, chopped
  • lemon juice, to taste with optional shaved cauliflower on top

METHOD

Add the lentils to a pan of lightly salted water. Cook until they are half done and set aside. Add the oil to a pan and use to fry the onions, carrots and celery until transluscent. Then add garlic , stirring for few seconds. Add the spices and potatoes and continue frying, stirring constantly, until they become fragrant (about 2 minutes) then add the lentils and stock. Bring to a boil and skim any fat from the surface. Reduce to a simmer and partly cover the pot. Continue cooking for about an hour. Pulse slightly with a hand blender to thicken the soup. Adjust the seasoning then stir-in the coriander, add lemon juice to taste and serve ladled in warmed soup bowls..