4.8 from 102 votes
Mulligatawny Soup | Low Carb Vegetarian
This vegetarian Mulligatawny soup blends masoor dal, cauliflower, apple, and warming spices like garam masala and turmeric to create a hearty and mildly spiced dish. The soup offers varied textures depending on blending time, from chunky to creamy, enriched with coconut milk for smoothness. Its balance of savory vegetables and subtle sweetness from apple makes it versatile for comfort meals with a touch of Indian-inspired flavor.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Calories:
231 kcal
Course:
Main Course, Appetizer, Soup
Cuisine:
Indian
Ingredients
- 1 tablespoon neutral cooking oil generic cooking oil
- ½ cup yellow onion finely diced
- 1 tablespoon garlic minced
- ½ cup celery thinly sliced, sticks
- ½ cup apple diced
- ½ cup carrot peeled and sliced
- 2 cups cauliflower cut into small inch florets
- ⅓ cup masoor dal rinsed and drained
- 2 cups vegetable broth low sodium
- 1 teaspoon garam masala
- ¼ teaspoon Turmeric ground
- 1 teaspoon black pepper
- 1 teaspoon kosher salt
- ¾ cup coconut milk unsweetened
- ¼ cup cilantro chopped
Instructions
- Set the Instant Pot to saute mode and heat oil. Add onion, garlic and celery. Saute for a minute
- Add apple, carrots, cauliflower and masoor dal. Add salt, black pepper, turmeric and garam masala. Add the broth and give a quick stir. Pressure cook for 6 minutes followed by 5 mins of natural pressure release or you can do a full natural pressure release
- Using a hand blender, blend the soup. If you like hearty texture blend only for 10 seconds. If you like it creamy, blender for a minute
- Stir in coconut milk. Garnish with cilantro and serve hot
Cup of Yum
Notes
- To prepare on the stovetop, sauté the aromatics in oil before adding vegetables, lentils, spices, and broth; simmer covered for 30 minutes until tender.
- Blend to desired texture with a hand blender and stir in coconut milk for creaminess before serving.
- Fresh cilantro added just before serving enhances flavor and color.
Nutrition Information
Calories
231kcal
(12%)
Carbohydrates
21g
(7%)
Protein
9g
(18%)
Fat
14g
(22%)
Saturated Fat
9g
(45%)
Sodium
661mg
(28%)
Potassium
617mg
(13%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
2797IU
(56%)
Vitamin C
30mg
(33%)
Calcium
50mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1 Serving
Amount Per Serving
Calories 231
% Daily Value*
| Calories | 231kcal | 12% |
| Carbohydrates | 21g | 7% |
| Protein | 9g | 18% |
| Fat | 14g | 22% |
| Saturated Fat | 9g | 45% |
| Sodium | 661mg | 28% |
| Potassium | 617mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 2797IU | 56% |
| Vitamin C | 30mg | 33% |
| Calcium | 50mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.