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Mulligatawny Soup | Low Carb Vegetarian

This vegetarian mulligatawny soup is a lower-carb version of a restaurant favorite. It features cauliflower rice and coconut milk.

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Calories: 231 kcal
Course: Main Course , Appetizer , Soup
Cuisine: Indian

Ingredients

  • 1 tablespoon oil
  • ½ cup yellow onion finely diced
  • 1 tablespoon garlic minced
  • ½ cup celery sticks thinly sliced
  • ½ cup apple diced
  • ½ cup carrots peeled and sliced
  • 2 cups cauliflower cut into small inch florets
  • ⅓ cup masoor dal rinsed and drained
  • 2 cups low sodium vegetable broth
  • 1 teaspoon garam masala
  • ¼ teaspoon ground turmeric
  • 1 teaspoon black pepper
  • 1 teaspoon kosher salt
  • ¾ cup coconut milk unsweetened
  • ¼ cup cilantro chopped

Instructions

    Cup of Yum
  1. Set the Instant Pot to saute mode and heat oil. Add onion, garlic and celery. Saute for a minute
  2. 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
  3. 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
  4. Stir in coconut milk. Garnish with cilantro and serve hot

Notes

  • Stovetop Recipe:
  • In a heavy bottomed pot or a dutch oven heat oil. Add onion, garlic and celery. sauté 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. Cook covered on medium heat for 30 minutes are until all the veggies are cooked soft
  • 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
  • In a heavy bottomed pot or a dutch oven heat oil. Add onion, garlic and celery. sauté 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. Cook covered on medium heat for 30 minutes are until all the veggies are cooked soft
  • 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

Nutrition Information

Calories 231kcal (12%) Carbohydrates 21g (7%) Protein 9g (18%) Fat 14g (22%) Saturated Fat 9g (45%) Sodium 661mg (28%) Potassium 617mg (18%) Fiber 7g (28%) Sugar 5g (10%) Vitamin A 2797IU (56%) Vitamin C 30mg (33%) Calcium 50mg (5%) Iron 3mg (17%)

Nutrition Facts

Serving: 1Serving

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.