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Bowl of mulligatawny soup topped with fresh herbs and peanuts.

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

This Indian-inspired vegan mulligatawny soup is packed with sweet and spicy flavour and easy to make for a healthy and delicious meatless meal that is sure to be a hit! 


Scale

Ingredients

  • 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

Instructions

  1. 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.
  2. Add the diced apples, celery, garlic and ginger and cook for another 3 minutes, stirring often.
  3. While the vegetables are cooking, mix together all of the spices in a small dish.
  4. Add the spice mixture to the pot, stir well and cook for another 2 minutes.
  5. Add the rice and lentils and stir well to coat with the spices.
  6. Stir in the carrots, diced tomatoes and vegetable broth and simmer lightly for about 20 minutes until the rice and lentils are cooked.
  7. Stir in the coconut milk, salt and pepper.
  8. 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.
  9. Serve with freshly chopped cilantro and crushed cashews or peanuts.

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