Vegetarian Mulligatawny Soup
This hearty vegetarian Mulligatawny soup is a healthy and filling soup that is perfect on a cold winters day. Fragrant with curry powder, and rich from coconut milk, this British-Indian soup is made from carrots and lentils and is an economical soup.
Equipment
- 1 medium saucepan with lid
Ingredients
- ½ Tablespoon oil neutral oil like sunflower or vegetable
- 1 onion diced
- 2cm (⅔ inch) ginger finely grated
- 2 carrots diced (approx 250g / 9oz)
- 1 Stick celery diced
- 2 Cloves garlic crushed
- 1 apple peeled, cored and diced
- 1 Tablespoon tomato puree / tomato paste
- 2 Teaspoons mild curry powder
- 1 Teaspoon ground cumin
- ½ Teaspoon paprika
- ½ Teaspoon ground turmeric
- 75g (⅓ c) red lentils
- 1-1¼ litres (4-5 c) stock
- 250ml (1 c) coconut milk
- salt to taste
Instructions
- Fry the diced onion in the oil in a medium saucepan over a low heat until soft, around 5-7 minutes.
- Add the ginger and cook for a minute, before adding the diced carrots, celery and the crushed garlic. Place the lid on the saucepan and cook over a low heat, stirring occasionally, for 10 minutes until the vegetables have started to soften.
- Add the chopped apple, tomato puree, curry powder, ground cumin, paprika and ground turmeric and cook for a minute, before adding the red lentils and 1 litre / 4 c of the stock.
- Turn the heat up and bring to a boil, then turn the heat down slightly and simmer for 30 minutes, until the vegetables and lentils are tender. If the soup is catching on the bottom of the pan or looking too thick, add a little more of the stock.
- Pour in the coconut milk and heat through - without boiling as this can cause the coconut milk to split - then blend with a hand blender or blender until smooth. Check for salt, adding a little if needed.
- Serve straight away.
- Can store in the fridge for up to 3 days, or freeze.
Notes
Oil – a neutral oil like sunflower oil or vegetable oil.
Carrots – two medium or one large carrot. This recipe is ideal for using up wilting carrots.
Onion – brown onion / yellow onion.
Ginger – fresh ginger, finely grated or store bought crushed ginger.
Garlic – fresh garlic or store bought ready minced / chopped garlic.
Apple – a tart apple such as Granny Smith works well. It gives the soup a sweet-sour taste.
Celery – adds another layer of flavour, but if you don’t want to buy a bunch of celery then add another carrot.
Red Lentils – split red lentils don’t require any soaking and cook quickly.
Stock / broth – vegetable stock or homemade vegetable stock. If you aren’t making a vegan mulligatawny soup then you can use chicken stock.
Tomato paste – concentrated tomato paste
Mild curry powder – I like to use Keen’s curry powder in Australia, use a mild curry powder to give fragrance rather than heat.
Spices – ground cumin, paprika, ground turmeric
Coconut milk – I prefer to use a full fat coconut milk for richness. If you use light coconut milk the soup can be more watery in texture, so add a little less stock.
Salt - I find if I am using a store bought stock I don’t need to add any extra salt to the soup. If you are using homemade stock then you may well need to add a generous pinch of salt.
Cook the vegetables over a low heat to get the most flavour from them, don’t be tempted to cook them over a high heat.
Use a good stock for the best flavour.
If you want to have a little texture to the soup, keep 1-2 cups aside before blending and blend the rest of the soup then add the rest of the soup back in.
Nutrition
Calories: 274kcalCarbohydrates: 31gProtein: 7gFat: 15gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 1284mgPotassium: 585mgFiber: 9gSugar: 11gVitamin A: 5994IUVitamin C: 9mgCalcium: 58mgIron: 4mg
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