Mulligatawny Soup | Low Carb Vegetarian

Ingredients

• 15 ml (1 tablespoon)oil
• 75 ml (1/2 cup)yellow onion, finely diced
• 15 ml (1 tablespoon)garlic, minced
• 75 ml (1/2 cup)celery sticks, thinly sliced
• 75 ml (1/2 cup)apple, diced
• 75 ml (1/2 cup)carrots, peeled and sliced
• 475 ml (2 cups)cauliflower, cut into small florets about 2.5 cm (1 inch) across
• 80 ml (1/3 cup)masoor dal, rinsed and drained
• 475 ml (2 cups)low-sodium vegetable broth
• 5 ml (1 teaspoon)garam masala
• 1.25 ml (1/4 teaspoon)ground turmeric
• 5 ml (1 teaspoon)black pepper
• 5 ml (1 teaspoon)kosher salt
• 175 ml (3/4 cup)unsweetened coconut milk
• 60 ml (1/4 cup)cilantro, chopped

Instructions

1. 1

   Sauté the aromatics

   Set the Instant Pot to sauté and heat the oil. Add the onion, garlic and celery, then sauté for 1 minute.

2. 2

   Pressure cook

   Add the apple, carrots, cauliflower and masoor dal. Stir in the salt, black pepper, turmeric and garam masala, then pour in the broth and give everything a quick stir. Pressure cook for 6 minutes, followed by 5 minutes of natural pressure release, or allow the pressure to release naturally in full.

3. 3

   Blend the soup

   Blend with a hand blender for about 10 seconds for a heartier texture, or for 1 minute for a creamier soup.

4. 4

   Finish and serve

   Stir in the coconut milk. Garnish with cilantro and serve hot.

What is mulligatawny soup?

Mulligatawny is a soup associated with Anglo-Indian cooking, with a name and style linked to Indian spiced soups. Recipes vary, but warming spices and a hearty, savoury broth are common features.

This version uses cauliflower, vegetables and masoor dal, then blends them with coconut milk. The result is a filling soup with a smooth or slightly textured finish, depending on how long you blend it.

Nutrition and macros by portion

The nutrition label shows one serving as written: 231 calories, 9g protein, 21g carbs, 14g fat.

The masoor dal, vegetables and apple contribute carbohydrates, while the oil and coconut milk provide most of the fat; the lentils contribute protein. Pair a bowl with a fresh salad or extra non-starchy vegetables for a more balanced plate.

Building the flavour

Aromatics: sautéing onion, garlic and celery briefly starts the flavour base without taking much of the 35-minute total time.

Spices: garam masala, turmeric and black pepper go in with the vegetables and broth, so their flavour is distributed throughout the soup as it cooks.

The role of the ingredients

Masoor dal: rinsing and draining the lentils before adding them helps remove surface starch and any loose debris. They cook under pressure alongside the vegetables.

Apple and carrots: these add gentle sweetness to balance the savoury broth and spices. The cauliflower gives the soup body when blended.

Choosing the texture

Heartier soup: blend for about 10 seconds, stopping while some pieces remain visible. This gives the soup more bite.

Creamier soup: blend for 1 minute, taking care with hot liquid and following your hand blender's instructions. Stir in the coconut milk after blending, as directed.

Pressure release and timing

The recipe calls for 6 minutes of pressure cooking, followed by 5 minutes of natural release; it also offers a full natural release as an alternative. Use your Instant Pot's instructions for the pressure-cooking setting and safe release.

The stated total time is 35 minutes. Have the vegetables prepared before starting so they can go into the pot together.

Serving the soup

Cilantro adds a fresh finish, while the coconut milk softens the spice and gives the broth a creamy quality. Serve the soup hot, with the garnish added just before eating.

For a more substantial meal, pair it with a side that suits your table, such as bread or a simple salad.

Recipe notes & tips

• Rinse and drain the masoor dal before adding it to the pot.
• Cut the vegetables to a similar size so they cook evenly.
• Measure the spices before starting, as the pressure-cooking stage moves quickly.
• Blend briefly and check the texture before deciding whether to continue.
• Stir the coconut milk in after blending, as the method directs.
• Add the chopped cilantro just before serving for a fresh finish.

Variations

• Extra heat: add chilli to taste with the spices.
• More vegetables: increase the cauliflower and adjust the broth to maintain a soup-like consistency.
• Different garnish: use chopped parsley if you do not have cilantro.
• Chunkier texture: blend for less time and leave more vegetable pieces intact.
• Richer finish: use a little more coconut milk, keeping in mind that it changes the nutrition.

Common mistakes to avoid

• Skipping the sauté: cook the onion, garlic and celery for the specified minute to start the flavour base.
• Adding unrinsed dal: rinse and drain it before it goes into the pot.
• Over-blending: stop at about 10 seconds if you want a heartier texture.
• Blending before checking the texture: blend briefly first, then continue towards 1 minute if you prefer it creamy.
• Adding coconut milk too early: stir it in after blending, as specified.
• Releasing pressure carelessly: follow your Instant Pot's safety instructions when using either release option.

How to store

Cool leftovers promptly and refrigerate them in a covered container for up to 3 days. Reheat gently on the hob or in the microwave until piping hot, stirring before serving.

Frequently asked questions