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5.0 from 117 votes

Mulligatawny Soup

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 6 servings
Calories: 342 kcal
Course: Main Course
Cuisine: Indian

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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

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

% 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.