YugTree

Mulligatawny Soup

Serves 1 · Prep 10 min · Cook 35 min · 585 calories per serving

A rich and fragrant Anglo-Indian soup featuring chicken, red lentils, apple, and coconut milk, spiced with a warm curry blend.

Why it's healthy

Mulligatawny Soup offers a balanced nutritional profile. It's an excellent source of lean protein from chicken and plant-based protein from lentils, both essential for muscle maintenance and repair. The red lentils also provide significant dietary fiber, which supports digestive health and promotes satiety. Vegetables like carrots contribute beta-carotene, a precursor to Vitamin A, vital for vision and immune function. The inclusion of spices like turmeric provides curcumin, a compound with potent anti-inflammatory properties. While coconut milk adds richness, it also contains medium-chain triglycerides (MCTs), a type of fat that is metabolized differently than other fats. This soup is a nourishing, well-rounded meal in a bowl.

Ingredients

  • 1 tbsp vegetable oil or ghee
  • 1/4 medium onion, finely chopped
  • 1 clove garlic, minced
  • 1 tsp fresh ginger, grated
  • 1/2 small carrot, diced
  • 1/2 celery stalk, diced
  • 1.5 tsp curry powder
  • 1/4 tsp turmeric powder
  • 100g boneless, skinless chicken breast, cut into bite-sized pieces
  • 40g red lentils, rinsed
  • 350ml chicken or vegetable broth
  • 1/4 medium tart apple (like Granny Smith), peeled and diced
  • 60ml full-fat coconut milk
  • 1 tsp fresh lime juice
  • Salt and freshly ground black pepper to taste
  • Fresh cilantro, for garnish

Instructions

  1. Heat the oil or ghee in a medium pot over medium heat. Add the onion, garlic, and ginger and sauté until softened, about 3-4 minutes.
  2. Add the carrot and celery and cook for another 3 minutes until they begin to soften.
  3. Stir in the curry powder and turmeric and cook for 1 minute until fragrant. This step is called blooming the spices.
  4. Add the chicken pieces and cook until they are lightly browned on all sides.
  5. Stir in the rinsed red lentils, chicken broth, and diced apple. Season with salt and pepper.
  6. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the chicken is cooked through.
  7. Remove the pot from the heat. Stir in the coconut milk and fresh lime juice. Do not boil after adding the coconut milk to prevent it from curdling.
  8. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh cilantro.