Indian-Inspired Mulligatawny

Indian-Inspired Mulligatawny
Ian Garlick

Ingredients

  • 2 Tablespoons  sunflower oil
  • onion, chopped finely
  • cloves garlic, crushed
  • hot green chiles, seeded and chopped
  • 2 Teaspoons  ground cumin
  • 1 Teaspoon  ground coriander
  • 1 Teaspoon  turmeric
  • 1/2 Teaspoon  cinnamon
  • 4 1/4 Cups  vegetable stock
  • 1 3/4 Cup  coconut milk
  •   Generous 1/2 cup red lentils
  • stalks celery, chopped
  • carrots, chopped
  • apple, chopped
  •   Juice of 1/4 lemon
  •   Salt and ground black pepper, to taste
  •   Handful of fresh cilantro leaves

Created in the time of the Raj, this creamy lentil soup enriched with coconut milk takes its name from a Tamil phrase "milagu thanni," meaning pepper water.

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Directions

Heat the oil in a large saucepan. Add the onion and garlic, and cook for about 4 minutes. Stir in the chiles, cumin, coriander, turmeric, and cinnamon, followed by the stock, coconut milk, lentils, celery, carrots, and apple.

Bring to a boil, then reduce the heat, cover, and simmer until the lentils are tender, for about 30 minutes. Stir in the lemon juice and season with salt and pepper, to taste. Ladle the soup into serving bowls and top with fresh cilantro.

Nutrition

Calories per serving:

404 calories

Dietary restrictions:

High Fiber Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

20%

Servings:

4
  • Fat 115g 177%
  • Carbs 133g 44%
  • Saturated 79g 394%
  • Fiber 24g 97%
  • Trans 0g
  • Sugars 34g
  • Protein 37g 74%
  • Sodium 1,683mg 70%
  • Calcium 329mg 33%
  • Magnesium 311mg 78%
  • Potassium 2,654mg 76%
  • Iron 25mg 140%
  • Zinc 7mg 45%
  • Phosphorus 818mg 117%
  • Vitamin A 21,005IU 420%
  • Vitamin C 49mg 82%
  • Thiamin (B1) 1mg 78%
  • Riboflavin (B2) 0mg 25%
  • Niacin (B3) 7mg 36%
  • Vitamin B6 1mg 61%
  • Folic Acid (B9) 585µg 146%
  • Vitamin D 0µg 0%
  • Vitamin E 13mg 66%
  • Vitamin K 66µg 82%
  • Fatty acids, total monounsaturated 17g
  • Fatty acids, total polyunsaturated 12g
See detailed nutritional info Have a question about nutritional data? Let us know.

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