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!
- 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