Mulligatawny soup has Anglo-Indian origins. It’s attributed to servants for the English raj in India. Curry powder and ginger give the soup a pungent flavor while freshly diced crunchy apple provide a contrast in texture.
Authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander and cumin. In authentic Indian homes and restaurants it is made fresh every day. Commercial curry powder comes in two forms standard and Madras, the hotter one.
This soup tastes great the second day. If you have time, make double.
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▪ Curry powder can be found in the spice section of the supermarket. It loses its freshness after 2 to 3 months.
▪ Sliced fresh onions and diced fresh celery can be found in the produce section of the supermarket.
▪ Start soup.
▪ While soup simmers, cut apple and toast almonds.
▪ Complete soup.
1 bottle curry powder, 1 bottle ground ginger, 1 can organic fat-free, low-salt organic vegetable broth, 1 can light coconut milk, 1 package dried lentils, 1 package slivered almonds, 1 container fresh sliced onion, 1 package sliced carrot, 1 package fresh diced celery, 1 apple, 1 lemon, 1 bunch cilantro
Recipe from “Mix ‘n' Match Meals in Minutes for People With Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.
2 teaspoons canola oil
1 cup fresh sliced onion
1/2 cup sliced carrot
1/2 cup fresh diced celery
1/2 tablespoon curry powder
1 tablespoon flour
1 teaspoon ground ginger
1 1/2 cups organic fat-free, low-salt organic vegetable broth
1 cup water
1/2 cup light coconut milk
1/2 cup dried lentils
Salt and freshly ground black pepper
1 cup cored and cubed apple
1/4 cup slivered almonds toasted
2 tablespoons chopped fresh cilantro
2 lemon wedges
Heat oil in a large saucepan over medium-high heat. Add onion, carrot, and celery. Saute 5 minutes, stirring occasionally. Add the curry powder, flour and ginger and saute about 30 seconds. Stir in vegetable broth, water and coconut milk. Bring to a boil and add lentils. Reduce heat to a simmer and cover with a lid. Cook 20 minutes. Add salt and pepper to taste. To serve, ladle soup into 2 bowls and sprinkle with chopped apple, almonds and cilantro. Place lemon wedges on side.
Per serving: 450 calories, 163 calories from fat, 18.1 g total fat, 3.1 g saturated fat, 8.9 g monounsaturated fat, 0 mg cholesterol, 480 mg sodium, 59 g carbohydrate, 20.9 g dietary fiber, 14.3 g sugars, 19 g protein