Mulligatawny Soup

1 Reviews
100% would make this recipe again

A curried vegetable broth with rice, lentils, and coconut milk.

The name of this classic Anglo-Indian soup derives from the Tamil (Southern-India) words «molegoo» (pepper) and «tunes» (water). It became so popular with all Britons living in the Imperial Raj, that they brought the recipe back home with them, adding variations at various times and places.

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Preparation : 15 min Cooking : 30 min
240 calories/serving

Ingredients

3/4 cup green or brown lentils (dried), rinsed and drained 150 g
1 1/2 onions, finely chopped 300 g
1 1/2 clove garlic, finely chopped
3 stalks celery, finely chopped 220 g
2 carrots, finely chopped 200 g
3 tbsp canola oil 45 mL
3/4 dried chili peppers, minced 0.4 g
1/2 tbsp curry powder 5 g
6 cups vegetable broth 1.5 L
1/2 cup basmati rice 90 g
1 apples, finely diced 180 g
3 tbsp lemon juice, freshly squeezed 1 lemon
3/4 cup unsweetened coconut milk 190 mL
3 tbsp fresh cilantro 6 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils then set aside.
  2. Finely chop the onion, garlic, celery and carrot. Heat the oil in a pot over medium-low heat. Sauté the vegetables 5-6 min until the onion is translucent. Add the minced chili pepper and the curry powder. Cook 1 min with constant stirring. Pour in the broth, add the lentils, and bring to a boil. Reduce the heat, cover, and simmer 30 min, until the lentils are cooked.
  3. While the soup is simmering, cook the basmati rice separately, then add it to the soup.
  4. When the soup is done, adjust the seasoning, then add the finely chopped apples. Cook a couple of minutes just to warm up. Stir in the lemon juice, then blend in the coconut milk. Serve in bowls with a sprinkling of fresh cilantro leaves.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

240

Fat

10 g

15 %

Saturated 5.4 g
+ Trans 0.1 g

28 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

7 g

Net Carbs

27 g

Protein

8 g

Vitamin A

30 %

Vitamin C

16 %

Calcium

5 %

Iron

19 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Vitamin A
Good source of  :
Copper, Fibre, Iron, Magnesium, Potassium, Vitamin K
Source of  :
Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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