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Chicken Mulligatawny Soup

Hearty mulligatawny is a great soup to make when you’re looking to use up vegetables on hand. The interplay of spices and vegetables is perfect for any autumn evening. Contains only 6 g of fat per serving.
Serves: 12
Prep Time: 15 min
Cook Time: 6 hours

Ingredients

2 bone-in, skinless chicken breasts, about 500 g
2 tbsp butter
1 cup red onions, chopped
3 cloves garlic, minced
2 tbsp ginger, fresh, minced
½ tsp hot red chili pepper flakes
2 tbsp curry powder
6 cloves, whole
¼ tsp nutmeg, ground
2 Granny Smith apples, with skin, diced
1 red pepper, diced
2 cups sweet potatoes, cubed
2 stalks celery, sliced
2 carrots, medium, diced
¼ cup red lentils, dried
½ cup dry white wine
8 cups water
1 tsp salt
2 tbsp lemon juice, fresh
1 cup long grain brown rice
1 cup plain yogurt, 2–4% MF
½ cup almonds, sliced
½ cup parsley, fresh, for garnish

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Melt the butter in a non-stick skillet over medium heat. Sauté the onion, minced garlic, minced ginger, red pepper flakes, curry powder, cloves and nutmeg for a few minutes. Add apple, red pepper, sweet potato, celery, carrot and sauté about another 10 minutes until softened.

  2. Meanwhile, add chicken breasts to bottom of slow cooker. Top with sautéed vegetables, lentils, white wine and water. Cover and cook on low setting for 6-8 hours. Make sure lentils are soft and dissolved into soup.

  3. Remove chicken from bone and dice. Add back to pot. Season with salt and lemon juice. Taste and adjust seasonings adding more curry powder if needed.

  4. Cook rice separately according to package directions during the last hour.

  5. To serve, place a scoop of rice in centre of shallow soup bowl and ladle soup over rice. Garnish with a dollop of yogurt, a sprinkle of almonds and a sprig of fresh parsley.

Helpful Tip

This is a healthy remake of a classic Anglo-Indian soup. The name literally means "pepper water." The lemon juice added at the end is a must to heighten and brighten the flavours.

Nutrition Info

Per 375 g serving Amount
Calories250
Protein15 g
Fat6 g
Saturated Fat2 g
Carbohydrate32 g
Fibre4 g
Sugar8 g
Cholesterol30 mg
Sodium290 mg
Per 375 g serving % Daily Value
Potassium15
Calcium10
Iron10
Vitamin A6
Vitamin C50
Vitamin B629
Vitamin B1214
Folate14
Zinc16