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Mulligatawny Soup

24 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.

Preparation : 15 min Cooking : 30 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

3/4 cup green-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
5 tsp butter, unsalted 22 g
5 tsp canola oil 25 mL
3/4 dried chili peppers, minced 0.4 g
1/2 tbsp curry powder 5 g
6 cups vegetable broth, low-sodium 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
salt [optional]
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 butter and 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 (320g)

Amount

% Daily Value

Calories

240

Fat

10 g

15 %

Saturated 6.3 g
+ Trans 0.1 g

32 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

7 g

Protein

8 g

Vitamin A

31 %

Vitamin C

16 %

Calcium

5 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

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

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

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Members' Reviews

24 Reviews (19 with rating only ) 100% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
hoagy294
september 16, 2010 | I would make this recipe again

Fantastic, very flavourful and very very simple to make.

Useful 0
rlink
march 02, 2010 | I would make this recipe again

This is one super soup! It's very easy to make and very tasty. The lemon and the apples combined with the coconut milk are what make this soup unique and fresh tasting.

Useful 0
zingiber
january 05, 2010 | I would make this recipe again

This is a great winter warmer soup - tasty, spicy and satisfying. I vary the veg according to what I have left over from my weekly veg box, and it always tastes good.

Useful 0
kimmieluwho
august 27, 2009 | I would make this recipe again

I made it as a main course and should have doubled the recipe for two adults and two children. Delicious! I loved every bite... there just wasn't enough!

Useful 0
newtz06
january 12, 2009 | I would make this recipe again

Excellent soup....Easy to make

Useful 0

This recipe is in the following categories

Rice/Grain | Beans/Legumes | Soups | Vegetarian | High Iron | Kosher | High Fibre | Low Sodium | Halal | Indian

Top Reviews

View All Reviews
hoagy294
september 16, 2010 | I would make this recipe again

Fantastic, very flavourful and very very simple to make.

Useful 0
rlink
march 02, 2010 | I would make this recipe again

This is one super soup! It's very easy to make and very tasty. The lemon and the apples combined with the coconut milk are what make this soup unique and fresh tasting.

Useful 0
zingiber
january 05, 2010 | I would make this recipe again

This is a great winter warmer soup - tasty, spicy and satisfying. I vary the veg according to what I have left over from my weekly veg box, and it always tastes good.

Useful 0