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Bowl of mulligatawny soup topped with fresh herbs and peanuts.

Vegetarian Mulligatawny Soup

  • Author: Deryn Macey
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 minutes
  • Yield: 6
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Indian
  • Diet: Vegan

Description

This Indian mulligatawny soup with rice and red lentils is packed with flavor and nutrition for a filling soup that’s sure to be a new favorite.


Ingredients

  • 1 medium onion, diced (2 cups, 300 g) 
  • 1 jalapeno pepper, seeds removed and diced (50 g)
  • 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 powder
  • 1 teaspoon garam masala 
  • 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, rinsed (200 g) 
  • 1/2 cup uncooked basmati or jasmine rice, rinsed (100 g) 
  • 1 28 fl.oz can diced tomato ( 769 ml)
  • 6 cups vegetable stock (1500 ml) 
  • 1 14 oz can light coconut milk 
  • salt and black pepper

Instructions

  1. Cook Onion and Jalapeno: Heat the olive oil in a large pot over medium heat, add the onion, jalapeño peppers and a pinch of salt and pepper and sauté for 5 minutes until softened and fragrant.
  2. Add Fresh Ingredients: Add the diced apples, celery, garlic and ginger and cook for another 3 minutes, stirring often.
  3. Mix Spices: While the vegetables are cooking, mix together all of the spices in a small dish.
  4. Toast Spices: Add the spice mixture to the pot, stir well and cook for another 2 minutes. If the pot starts to dry out, add a splash of vegetable broth or water.
  5. Simmer Soup: Add the rice and lentils and stir well to coat with the spices, then stir in the carrots, diced tomatoes and vegetable broth and simmer lightly for about 20 minutes until the rice and lentils are cooked.
  6. Add Coconut Milk and Season: Stir in the coconut milk and season to taste with salt and pepper.
  7. Blend: 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.
  8. Serve: Top with freshly chopped cilantro, crushed cashews or peanuts and a squeeze of lemon juice or lime juice. Serve with a slab of crusty bread, naan or roti for dipping.

Notes

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.

 


Nutrition

  • 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