Mulligatawny is a soup that originated from South Indian cuisine. This recipe makes enough for a meal the day you cook, plus a second meal to freeze for another day.
- 2 tablespoons olive oil
- 2 tablespoons curry powder
- 3 medium carrots (about 1 cup), diced
- 1 medium yellow onion, finely chopped
- ½ sweet apple (like Honeycrisp), peeled and finely chopped
- 2 medium celery stalks (⅔ cup), finely chopped
- 6 cups low-sodium chicken or vegetable broth
- 1 cup canned, unsweetened coconut milk
- 1 cup red lentils
- ½ teaspoon ginger powder
- ¼ teaspoon cayenne pepper
- 1 teaspoon salt
- 2-3 cups shredded chicken
- 2 tablespoons fresh lime juice
- Fresh cilantro and/or chopped cashews for garnish (optional)
Heat the olive oil in a large soup pot over medium heat. Add the curry and cook for a minute, until fragrant. Add the chopped carrots, onion, apple and celery and cook, stirring frequently, until softened, about 5–6 minutes. Add the broth, coconut milk, red lentils, ginger, cayenne pepper and salt to the pot. Bring to a boil over high heat, then reduce the heat to low and simmer for about 15 minutes, or until the lentils are tender. Add chicken and lime juice, and heat until warm.
Makes eight servings (make one meal, freeze another)
To freeze: Allow to cool, then freeze in a large zip-top plastic freezer bag up to two months.
To prepare: Defrost overnight in the refrigerator. Before heating, remove from plastic bag and reheat in the microwave or on the stovetop over medium-low heat until hot. Add more broth to thin it out, if necessary.
Top with fresh cilantro and chopped cashews, if desired.
NUTRITION PER SERVING
- 250 calories
- 10g fat (5g saturated fat)
- 26mg cholesterol
- 375mg sodium
- 22g carbohydrate
- 3g sugars
- 5g fiber
- 18g protein