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 29g 44%
  • Carbs 33g 11%
  • Saturated 20g 99%
  • Fiber 6g 24%
  • Trans 0g
  • Sugars 8g
  • Monounsaturated 4g
  • Polyunsaturated 3g
  • Protein 9g 19%
  • Sodium 422mg 18%
  • Calcium 83mg 8%
  • Magnesium 78mg 19%
  • Potassium 666mg 19%
  • Iron 6mg 35%
  • Zinc 2mg 11%
  • Phosphorus 205mg 29%
  • Vitamin A 273µg 30%
  • Vitamin C 12mg 21%
  • Thiamin (B1) 0mg 20%
  • Riboflavin (B2) 0mg 6%
  • Niacin (B3) 2mg 9%
  • Vitamin B6 0mg 15%
  • Folic Acid (B9) 147µg 37%
  • Vitamin D 0µg 0%
  • Vitamin E 3mg 17%
  • Vitamin K 18µg 22%
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