Name: Mulligatawny Soup recipe
Ingredients: For the Soup Base: 1 tablespoon olive oil or ghee (clarified butter); 1 large onion, chopped; 2 carrots, chopped; 2 celery stalks, chopped; 2 cloves garlic, minced; 1-inch piece of ginger, grated or minced; 1 green apple, peeled, cored, and chopped (Granny Smith or Honeycrisp); 1 red bell pepper, chopped (optional, but adds sweetness and color); 1 cup red lentils, rinsed; 4 cups chicken broth (vegetable broth for vegetarian version); 2 cups coconut milk (full-fat or light, depending on preference); 1 (14.5 ounce) can diced tomatoes, undrained; 1 bay leaf; Salt and black pepper to taste; Spice Blend (Adjust to your preference): 1 teaspoon curry powder (mild or hot, depending on your spice tolerance); 1 teaspoon ground coriander; 1/2 teaspoon ground cumin; 1/2 teaspoon turmeric powder; 1/4 teaspoon cayenne pepper (or red pepper flakes, optional, for heat); 1/4 teaspoon garam masala (added at the end for aroma); 1/4 teaspoon mustard seeds (black or yellow); 2-3 cardamom pods (green or black, lightly crushed); Protein (Optional, for non-vegetarian versions): 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces (or cooked chicken, shredded, added later); Alternatively, cooked lamb or beef, diced (can be added with lentils or later); Garnish (Optional but recommended): Fresh cilantro, chopped; Lime wedges; Cooked rice (white or brown, for serving); Toasted almonds or cashews, slivered or chopped; Plain yogurt or sour cream (for extra creaminess); Mango chutney (for sweetness and tang)

Ingredients

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For the Soup Base:
- 1 tablespoon olive oil or ghee (clarified butter)
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated or minced
- 1 green apple, peeled, cored, and chopped (Granny Smith or Honeycrisp)
- 1 red bell pepper, chopped (optional, but adds sweetness and color)
- 1 cup red lentils, rinsed
- 4 cups chicken broth (vegetable broth for vegetarian version)
- 2 cups coconut milk (full-fat or light, depending on preference)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 bay leaf
- Salt and black pepper to taste

Spice Blend (Adjust to your preference):
- 1 teaspoon curry powder (mild or hot, depending on your spice tolerance)
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (or red pepper flakes, optional, for heat)
- 1/4 teaspoon garam masala (added at the end for aroma)
- 1/4 teaspoon mustard seeds (black or yellow)
- 2–3 cardamom pods (green or black, lightly crushed)

Protein (Optional, for non-vegetarian versions):
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces (or cooked chicken, shredded, added later)
- Alternatively, cooked lamb or beef, diced (can be added with lentils or later)

Garnish (Optional but recommended):
- Fresh cilantro, chopped
- Lime wedges
- Cooked rice (white or brown, for serving)
- Toasted almonds or cashews, slivered or chopped
- Plain yogurt or sour cream (for extra creaminess)
- Mango chutney (for sweetness and tang)

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Instructions

Sauté Aromatics: Heat olive oil or ghee in a large pot or Dutch oven over medium heat. Add chopped onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables begin to soften and the onion becomes translucent.

Add Garlic, Ginger, and Spices: Add minced garlic and grated ginger to the pot. Cook for another minute, until fragrant. Stir in curry powder, ground coriander, ground cumin, turmeric powder, cayenne pepper (if using), mustard seeds, and cardamom pods. Cook for 1-2 minutes more, stirring constantly, until the spices become fragrant and toasted. This “blooming” process enhances their flavor.

Add Apple and Bell Pepper (Optional): Add chopped green apple and red bell pepper (if using) to the pot. Cook for 3-5 minutes, until the apple softens slightly and the bell pepper becomes tender-crisp.

Add Lentils, Tomatoes, and Broth: Stir in rinsed red lentils, diced tomatoes (undrained), and chicken or vegetable broth. Add bay leaf. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and starting to break down.

Cook Chicken (if using, raw chicken): If using raw chicken, add bite-sized pieces of chicken breast or thighs to the soup at this stage. Ensure the chicken is submerged in the liquid. Cover and simmer for another 15-20 minutes, or until the chicken is cooked through and lentils are very soft. If using pre-cooked chicken, add it in step 7.

Blend Soup (Optional, for smoother texture): For a smoother, creamier texture, use an immersion blender to partially or fully blend the soup. Alternatively, carefully transfer portions of the soup to a regular blender and blend until smooth (be cautious when blending hot liquids). If you prefer a chunkier soup, skip this step.

Stir in Coconut Milk and Garam Masala: Stir in coconut milk and garam masala. Heat through gently, but do not boil after adding coconut milk, as it can sometimes separate at high temperatures. If using pre-cooked chicken, add it now and heat through.

Season and Serve: Remove bay leaf. Season the soup with salt and black pepper to taste. Ladle into bowls and garnish generously with fresh cilantro, a squeeze of lime juice, and your choice of toppings like cooked rice, toasted nuts, yogurt, or mango chutney.

Nutrition

Serving Size: one normal portion
Calories: 300-350
Sugar: 8-10 grams
Sodium: 500-700 mg
Fat: 15-20 grams
Saturated Fat: 8-12 grams
Carbohydrates: 25-35 grams
Fiber: 8-10 grams
Protein: 20-25 grams
Cholesterol: 50-70 mg