This vegan mulligatawny soup recipe is easy to make with red lentils, carrots, apple and coconut milk for a healthy, delicious soup that’s packed with sweet and spicy flavour.
- dietary needs: vegan, gluten-free and nut-free
- easy to make with minimal prep time and pantry ingredients
- freezes well for batch cooking and meal prep
- packed with nutritious ingredients and high in protein
- makes a healthy and flavourful vegetarian main or side
Mulligatawny Soup Origin
Mulligatawny soup originated in South Indian cuisine but has British influence resulting in a blending of the two culinary styles. There are many different variations of mulligatawny but it’s essentially a curry soup traditionally featuring ingredients like chicken, vegetables, apples and rice.
- apple – Granny smith (green apples) are best here for their tart flavour
- ginger— if you don’t have fresh ginger on hand you can substitute 1 tsp ground ginger
- broth – any homemade or store-bought carton, cubed or powder vegetable broth works
Complete list of ingredients and amounts is located in the recipe card below.
Step by Step Instructions
- Step 1. In a large pot over medium heat, sauté the onions, jalapeño peppers in the oil until fragrant and softened.
- Step 2. Add the apple, celery, garlic and ginger and cook for about 3 more minutes, stirring often.
- Step 3. While the vegetables are cooking, mix all of the spices together in a small dish.
- Step 4. Add the spices to the pot and spices to cook for about 2 minutes.
- Step 5. Add the lentils and rice and stir to coat them in the spices.
- Step 6. Add the carrots, tomato and broth, bring to a light simmer and cook for about 20 minutes, uncovered.
- Step 7. Once the lentils and rice are fully cooked, stir in the coconut milk, salt and pepper.
- Step 8. Use an immersion blender to “pulse” the soup 3-4 times. You don’t want the soup totally smooth, we want it slightly chunky, so don’t totally pulverize it! If you don’t have an immersion blender, scoop a bit out and into a blender, pulse a few times then return to the pot with the unblended portion.
Serve right away topped with fresh cilantro and chopped cashews or peanuts.
Try it served topped with fresh cilantro, cashews, a dollop of plain coconut yogurt and warm naan bread for a wonderfully satisfying and nourishing meal.
You can but I really prefer red lentils here. If using green lentils, increase the simmer time in step 6 to 25-30 minutes until the lentils are tender.
Yes, this mulligatawny is both vegan and naturally gluten-free.
Definitely! Freeze in a freezer-safe container in one large portion or in handy single-serve portion you can pull from the freeze for a quick, healthy meal whenever you need it.
Storing & Reheating
- Let cool for 30-60 minutes before covering and storing.
- Store in a sealed container in the fridge for up to 5 days.
- Store in a freezer-safe container in the freezer for up to 3 months.
- If frozen, thaw overnight in the fridge.
- Reheat as needed on the stovetop or in the microwave until heated to your preference. If the soup has thickened substantially after storing, thin with a little broth until you reach your desired consistency or enjoy as stew!
More Soup Recipes
- Curried Lentil Soup
- Lentil Tomato Soup
- Creamy Cauliflower Wild Rice Soup
- Vegan Cashew Carrot Soup
- Curried Cauliflower Sweet Potato Soup
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- 1 medium onion, diced (2 cups, 300 g)
- 1 jalapeno pepper, diced (50 g, remove seeds is sensitive to spice)
- 1 tbsp olive oil (15 mL, substitute broth for oil-free soup)
- 2 granny smith apples, cored and diced (2 cups, 300 g)
- 3 stalks celery, rinsed and diced (1 cup, 125 g)
- 4 cloves garlic, minced (10 g)
- 1-inch piece fresh ginger, minced (20 g)
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon garam marsala
- 1/4 teaspoon cardamon
- 1/4 teaspoon nutmeg
- 3 carrots, peeled and diced (approx. 1 3/4 cups, 225 g)
- 1 cup uncooked red lentils (200 g)
- 1/2 cup uncooked basmati or jasmine rice (100 g)
- 1 28 fl.oz can diced tomato ( 769 ml)
- 6 cups vegetable stock (1500 ml)
- 1 14 oz can light coconut milk
- 2 teaspoon salt
- 1 teaspoon pepper
- Heat the olive oil in a large pot over medium heat, add the onion and jalapeño peppers and sauté for 5 minutes until softened and fragrant.
- Add the diced apples, celery, garlic and ginger and cook for another 3 minutes, stirring often.
- While the vegetables are cooking, mix together all of the spices in a small dish.
- Add the spice mixture to the pot, stir well and cook for another 2 minutes.
- Add the rice and lentils and stir well to coat with the spices.
- Stir in the carrots, diced tomatoes and vegetable broth and simmer lightly for about 20 minutes until the rice and lentils are cooked.
- Stir in the coconut milk, salt and pepper.
- Use an immersion blender in the pot and “pulse” 3-4 times to create some texture. We’re looking for a slightly chunky soup so don’t pulverize it completely, just a few pulses should do the trick. If you don’t have an immersion blender, transfer a couple scoops to a blender, pulse a few times then pour back into the pot with the unblended soup.
- Serve with freshly chopped cilantro and crushed cashews or peanuts.
Store in an air tight container in the fridge for up to 5 days or in the freezer for up to 3 months. Thaw overnight in the fridge if frozen. Reheat as needed on the stovetop or in the microwave until heated to your preference.
- Serving Size: 1/6th of recipe
- Calories: 300
- Sodium: 280 mg
- Fat: 8 g
- Carbohydrates: 46 g
- Fiber: 8 g
- Protein: 9 g
Keywords: mulligatawny soup, vegetarian mulligatawny soup