Mulligatawny Soup
User Reviews
5.0
117 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
55 mins
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Servings
6 servings
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Calories
342 kcal
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Course
Main Course
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Cuisine
Indian
Mulligatawny Soup
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Mulligatawny Soup is a traditional Indian soup with vegetables and lentils in a creamy coconut broth, making it a great vegetarian or vegan option for any occasion. Ready in under an hour, this is a great make-ahead meal for every night of the week!
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Ingredients
- ¼ cup vegetable oil
- 1 onion medium, chopped
- 1 celery stalk chopped
- ½ teaspoon salt
- 5 garlic cloves minced
- 2 tablespoons ginger root peeled and minced
- 2 teaspoons mustard seeds
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- ½ teaspoon red pepper flakes
- ½ teaspoon ground cumin
- 2 medium carrots peeled, sliced
- 1 medium potato cubed
- 1 medium apple peeled, cored, cubed (granny smith)
- 2 tablespoons tomato paste
- 3 tablespoons all-purpose flour
- 1 cup masoor dal split red lentils
- 5 cups vegetable broth
- 1 can coconut milk
- 1 tablespoon lime juice
- 3 tablespoons fresh cilantro leaves
Instructions
- In a large pot or Dutch oven, warm oil over medium-high heat. Add onions and celery, season with salt, and cook until translucent, about 5 minutes.
- Add garlic and ginger and cook until fragrant and softened about 2 minutes. Add mustard seeds, turmeric, curry powder, red pepper flakes, and ground cumin and cook until mustard seeds pop and sizzle, about 1 minute.
- Bring in the carrots, potatoes and apple cubes, and cook until just starting to soften for 2 minutes. Add tomato paste and flour. Cook, stirring well to coat all the ingredients, for 2 minutes.
- Add the masoor dal and vegetable broth. Season lightly with salt. Bring to a boil, stirring to scrape up any browned bits. Reduce the heat.
- Cover the pot and simmer for 10 minutes, then uncover and simmer for 15 to 20 minutes more, until the carrots and potatoes are tender, the soup is creamy, and the flavors have blended. Adjust salt if needed.
- Add coconut milk and lime juice, and stir well. Serve the soup in bowls, and top with fresh cilantro leaves and more red pepper flakes, if desired.
Notes
- Make it gluten-free by using gluten-free flour instead of regular flour as a thickening agent (1:1 blends, tapioca flour and corn starch all work!)
- Choice of apple. For this recipe, I personally prefer tart Granny Smith apples. However, if you want to use a sweeter variety, you can use Gala or Fuji apples.
- Add extra protein. Add in some beans or vegan meat substitutes like tempeh and seitan for added protein.
- Simmer it slowly. It might be tempting to turn up the heat, but simmering it slowly allows the flavors to meld together better and also creates the luscious texture I love in this soup!
Nutrition Information
Show Details
Calories
342kcal
(17%)
Carbohydrates
31g
(10%)
Protein
6g
(12%)
Fat
24g
(37%)
Saturated Fat
14g
(70%)
Polyunsaturated Fat
6g
Monounsaturated Fat
3g
Trans Fat
0.1g
Sodium
1050mg
(44%)
Potassium
635mg
(18%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
3988IU
(80%)
Vitamin C
15mg
(17%)
Calcium
49mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 342 kcal
% Daily Value*
| Calories | 342kcal | 17% |
| Carbohydrates | 31g | 10% |
| Protein | 6g | 12% |
| Fat | 24g | 37% |
| Saturated Fat | 14g | 70% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.1g | 5% |
| Sodium | 1050mg | 44% |
| Potassium | 635mg | 14% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 3988IU | 80% |
| Vitamin C | 15mg | 17% |
| Calcium | 49mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
117 reviews
Excellent
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