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.
Before you start
It is not necessary to soak the lentils in advance.
- Rinse and drain the lentils then set aside.
- 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.
- While the soup is simmering, cook the basmati rice separately, then add it to the soup.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Low :
- 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
|Meat and Alternatives||½|