Vegetarian Mulligatawny Soup Recipe

This recipe is my go-to comfort dish because it’s like a warm hug in a bowl, blending exotic spices with the creamy richness of coconut milk for ultimate coziness. Plus, the vibrant blend of carrots and apples feels both nourishing and satisfying, making me feel like I’ve conquered adulting in the tastiest way possible!

Creating dishes that are as nourishing as they are flavorful is something I love, and my Vegetarian Mulligatawny Soup is a perfect example. Its ingredient list includes red lentils for protein; coconut milk for creaminess; and cumin, coriander, and turmeric—aromatic spices that make this hearty soup nothing short of a bowlful of health.

I also add diced carrots (an excellent source of beta-carotene) and a diced apple (for sweetness) on top of the flavor of the soup. A touch of lemon juice brightens everything up.

This is a seriously delicious meal.

Ingredients

Onion: Bolsters flavor; offers depth and sweetness; and is a robust source of fiber and antioxidants.

Garlic: Offers perfumed profundity; holds elements advantageous for cardiac wellness.

Ginger: Provides warmth and spice; supports digestion and possesses anti-inflammatory properties.

Curry powder: imparts deep, diverse flavors; unites spices that are rich in antioxidants.

Red Lentils are an outstanding source of protein, very high in fiber, which supports digestion.

Coconut milk: Adds richness and creaminess; possesses healthy fats.

Apple: Provides a delicate sweetness; good source of fiber.

Ingredient Quantities

• 2 tablespoons vegetable oil or ghee
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (optional)
• 2 carrots, diced
• 1 apple, peeled, cored, and diced
• 1/2 cup red lentils, rinsed
• 1 can (14 oz) coconut milk
• 4 cups vegetable broth
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Fresh cilantro for garnish (optional)
• Cooked rice (optional, for serving)

Instructions

1. In a large pot over medium heat, warm the vegetable oil or ghee. Toss in the minced onion and cook until it is soft and translucent, about 5 minutes.

2. Add the garlic and ginger, minced and grated, respectively, and cook for another 1-2 minutes until fragrant.

3. Add the curry powder, ground cumin, ground coriander, ground turmeric, and cayenne pepper (if using) and stir well. Let them cook for 1 minute to release their spices.

4. In the pot, add the diced carrots and apple, and stir them well to coat with the spices.

5. Incorporate the washed red lentils, mixed with coconut milk and broth, and bring to a boil.

6. Lower the heat to low, put the lid on the pot, and allow it to simmer for roughly 25-30 minutes, or until the lentils and carrots have reached a tender state.

7. Purée the soup to your desired consistency with an immersion blender. You can also use a countertop blender, transferring the soup in batches, but be careful to not burn yourself with the hot liquid.

8. Add salt and pepper to the soup to taste.

9. Add the lemon juice immediately prior to serving to make the flavors pop.

10. Serve the soup hot. If you want, garnish it with fresh cilantro. Some people like to have cooked rice along with this soup.

Equipment Needed

1. Large pot with lid
2. Measuring spoons
3. Cutting board
4. Chef’s knife
5. Garlic press or microplane (for mincing garlic and grating ginger)
6. Wooden spoon or spatula
7. Immersion blender or countertop blender
8. Ladle (for serving)
9. Optional: Rice cooker or saucepan (if serving with rice)

FAQ

• Can I make this soup ahead of time?Indeed, Mulligatawny Soup can be prepared in advance and refrigerated for as long as 3 days. To serve, rewarm the soup gently on the stovetop.
• Is there a substitute for coconut milk?You can use almond milk or cashew cream if you want to replace the coconut milk with something else; that will still yield a creamy texture.
• How can I make this soup spicier?Increase the cayenne pepper or add fresh chopped green chilies to the soup to ramp up the heat.
• Can I use another type of lentils?The best choice is red lentils, as they break down fast, but you may use yellow lentils or split peas if so desired, adjusting cooking time as necessary.
• What can I serve with this soup?You can serve this soup with naan or crunchy bread, and it also works well over cooked rice for a much heartier meal.
• Is it possible to freeze the soup?Indeed, this soup has great freezing properties. Let it reach room temperature, and then stow it in the freezer in airtight containers. It will last there for 3 months without any loss of flavor or texture.
• How can I add more protein to the soup?During the last 10 minutes of cooking, add additional protein in the form of cooked chickpeas or tofu to the soup.

Substitutions and Variations

Ghee or vegetable oil: If you’re not strictly vegetarian, you can substitute olive oil, coconut oil, or butter. If you are strictly vegetarian (or vegan), stick with olive oil, coconut oil, or one of the many butters made from nuts or soy.
Curry powder: Swap with a mixture of ground coriander, cumin, turmeric, and fenugreek.
Yellow split peas or green lentils may substitute for red lentils, but keep an eye on cooking time since it’s likely to vary.
Substitute coconut milk with almond milk or soy milk, adding a dash of coconut extract for flavor.
Vegetable broth: If broth is unavailable, use water with a bouillon cube or stock paste.

Pro Tips

1. Bloom the Spices When adding the curry powder, cumin, coriander, turmeric, and cayenne pepper, make sure to stir them in the hot oil for about a minute until fragrant. This process, known as blooming, helps to maximize the flavor of the spices.

2. Adjust the Heat Level If you prefer a spicier dish, gradually increase the cayenne pepper to your taste. Alternatively, if you want it milder, you can omit the cayenne pepper entirely.

3. Balance the Sweetness Consider using a tart variety of apple, like Granny Smith, to balance the sweetness of the coconut milk and add brightness to the dish.

4. Texture Control If you prefer a chunkier soup, reserve some of the cooked carrots and lentils before blending, and stir them back in after puréeing the soup.

5. Enhance Freshness with Garnish Just before serving, add a handful of chopped fresh cilantro and a dash of lemon juice. They provide a burst of freshness and enhance the overall flavor of the soup.