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Indian-Inspired Mulligatawny

Indian-Inspired Mulligatawny

Ian Garlick

Indian-Inspired Mulligatawny

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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Ingredients

  • 2 Tablespoons sunflower oil
  • 1 onion, chopped finely
  • 3 cloves garlic, crushed
  • 2 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
  • 1/2 Cup red lentils
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 apple, chopped
  • Juice of a quarter lemon
  • Salt and ground black pepper, to taste
  • Handful of fresh cilantro leaves

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.

Nutritional Facts
Servings4
Calories Per Serving420
Total Fat29g44%
Sugar10gN/A
Saturated20g99%
Protein10g20%
Carbs37g12%
Vitamin A289µg32%
Vitamin B60.4mg19.1%
Vitamin C67mg100%
Vitamin E4mg18%
Vitamin K27µg34%
Calcium99mg10%
Fiber7g28%
Folate (food)158µgN/A
Folate equivalent (total)158µg39%
Iron7mg38%
Magnesium88mg22%
Monounsaturated4gN/A
Niacin (B3)2mg10%
Phosphorus221mg32%
Polyunsaturated3gN/A
Potassium797mg23%
Riboflavin (B2)0.1mg8.2%
Sodium1238mg52%
Thiamin (B1)0.3mg21.1%
Zinc2mg12%