VEGETABLE MULLIGATAWNY SOUP

Ingredients

• 100 g (½ cup)Puy lentils (orange lentils), washed and soaked
• 200 g (1¼ cups)sweet potato, cubed
• 1 mediumcarrot, peeled and cut into chunks
• 1 mediumonion, peeled and cut into chunks
• ¼ tspturmeric powder
• 1 largegreen apple, diced
• 1 stickcelery, washed and sliced
• 120 ml (½ cup)coconut milk
• 480–720 ml (2–3 cups)vegetable stock or water
• 15 ml (1 tbsp)virgin coconut oil or olive oil
• 1¼ tspsalt
• 2.5 cm (1 inch)ginger, peeled and chopped
• 2–3 clovesgarlic, peeled and chopped
• 6–8peppercorns
• 15 ml (1 tbsp)lemon juice or tamarind water
• 2 tbspfresh coriander, chopped
• 90 g (½ cup)cooked rice
• ¼ tspturmeric powder
• 1 tspcoriander powder
• ½ tspcumin powder
• ¼ tspred chilli powder

Instructions

1. 1

   Mix the spices

   Combine the turmeric, coriander, cumin and red chilli powders in a small bowl and set aside until needed.

2. 2

   Soak the lentils

   Rinse the lentils and soak them in 240 ml (1 cup) warm water for 10–15 minutes.

3. 3

   Drain the lentils

   Pour away the soaking water.

4. 4

   Heat the oil

   Warm the oil in a saucepan over a medium heat.

5. 5

   Sizzle peppercorns

   Add the peppercorns and let them sizzle in the oil.

6. 6

   Soften aromatics

   Add the onion, ginger and garlic. Stir-fry for 2–3 minutes, until they have softened slightly.

7. 7

   Add vegetables

   Add the vegetables, apple and drained lentils to the pan.

8. 8

   Combine well

   Stir everything together so it is evenly mixed.

9. 9

   Cook briefly

   Cook the mixture for 3–5 minutes without adding stock or water.

10. 10

    Simmer the soup

    Pour in the vegetable stock and cover the pan. Simmer until the vegetables and lentils are cooked.

11. 11

    Check the liquid

    Stir occasionally as the soup cooks, checking that there is enough stock or water in the pan.

12. 12

    Choose the texture

    For a smooth soup, purée the mixture completely; purée part of it for a less uniform texture, or leave it chunky.

13. 13

    Season and finish

    Add the salt, prepared curry powder, lemon juice and coconut milk, then stir well.

14. 14

    Heat through

    Simmer until the soup is hot.

15. 15

    Add coriander

    Stir in the chopped fresh coriander.

16. 16

    Serve with rice

    Ladle the soup into bowls and top with the cooked rice.

What is Mulligatawny soup?

Mulligatawny is an Indian-inspired soup whose name is associated with a peppery broth. Versions vary, and many include meat alongside spices and lentils.

This vegetarian take combines lentils and vegetables with apple, coconut milk and a mild curry-spice blend. The apple brings gentle sweetness, while the lentils make the soup substantial.

Nutrition and macros by portion

The nutrition label shows one serving as written: 290 calories, 8g protein, 49g carbs, 9g fat.

The lentils, sweet potato, vegetables, apple and rice provide most of the carbohydrates, while the lentils also contribute protein. Coconut milk and the cooking oil supply most of the fat. For a more balanced plate, serve a moderate portion of rice and add a crisp vegetable side.

The lentils and vegetables

Lentils: soaking them briefly gives them a head start and helps them cook alongside the vegetables. Drain the soaking water before adding them to the pan.

Vegetables: sweet potato, carrot, onion and celery provide a hearty base. Cutting them into similarly sized pieces helps them soften at a similar pace.

Build the flavour

Aromatics: let the peppercorns sizzle in the oil, then soften the onion, ginger and garlic for 2–3 minutes. This brief frying step starts the soup with a fragrant base.

Spices: mixing the powders ahead makes them easy to add together later. The blend is gently flavoured rather than designed to make the soup very hot.

Get the texture right

Liquid: add the stock after the vegetables and lentils have cooked briefly in the pan. The recipe allows 480–720 ml, so check as it simmers and add enough to keep the ingredients cooking comfortably.

Puréeing: blend all of the soup for a smooth result, or blend only part to retain some pieces. Leave it unblended if you prefer a chunky bowl.

Finish with balance

Coconut milk: stir it in with the seasoning and lemon juice or tamarind water, then heat the soup through. The creamy milk and sharp finishing ingredient balance the sweet apple and vegetables.

Coriander: add the chopped leaves at the end for a fresh finish. Taste the soup once it is hot and adjust the seasoning to suit.

Serving the soup

Rice: spoon cooked rice over each bowl, as directed, or serve it alongside so everyone can choose how much to add. This makes the soup more filling and gives it a soft, starchy contrast.

For a simple meal, pair it with flatbread or a crisp salad. Keep any extra rice separate if you expect to store leftovers.

Recipe notes & tips

• Rinse the lentils well before soaking them.
• Cut the vegetables into similar-sized chunks so they soften more evenly.
• Keep an eye on the liquid during simmering and add stock or water if the pan looks too dry.
• Purée only part of the soup if you want both a creamy base and some texture.
• Add the rice to the bowls rather than the pan if you plan to keep leftovers.

Variations

• More heat: increase the red chilli powder slightly if you prefer a hotter soup.
• Citrus finish: use lemon juice for a bright, sharp note.
• Tamarind finish: use tamarind water instead of lemon juice for a different tang.
• Olive oil: choose it instead of coconut oil for a less coconut-forward flavour.
• Chunky bowl: skip blending to keep the vegetables and lentils whole.

Common mistakes to avoid

• Skipping the drain: discard the lentil soaking water before cooking, as the method specifies.
• Adding liquid too early: let the vegetable and lentil mixture cook for 3–5 minutes first.
• Forgetting to stir: stir during simmering and check that the pan has enough liquid.
• Over-blending: purée only part of the soup if you want to keep some pieces.
• Boiling after adding coconut milk: simmer gently until hot rather than letting the soup cook hard.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat the soup gently in a saucepan until piping hot, adding a little water or stock if it has thickened; store and reheat the rice separately.

Frequently asked questions