Mulligatawny Soup

Mulligatawny Soup

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.

8 servings
Preparation 15 min
Cooking 30 min

240 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

10 g

15 %

Saturated 6 g
+ Trans 0.1 g

32 %

Cholesterol

5 mg

Sodium

85 mg

4 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

7 g

Protein

8 g

Vitamin A

30 %

Vitamin C

15 %

Calcium

4 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | Soups | Halal | High Fibre | High Iron | Kosher | Low Sodium | Vegetarian | Indian

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