A Healthy Low-Fat Mulligatawny Soup

This is an updated version of Mulligatawny soup, replacing white rice with brown and heavy cream with yogurt. Plus, you can adjust the spices to suit your tastes. 

The Best Healthy Low Fat Mulligatawny Soup Recipe | Foodal.com

It may taste even better the next day after the flavors have mingled, and freezes well in individual sized airtight containers. 

Guaranteed to warm you up on a winter day or fill your gut during the summer, this soup pairs marvelously with naan bread, a side plate of cool, sliced cucumber and a chilled glass of Indian pale ale.

The Best Recipe for Healthy Low Fat Mulligatawny Soup

You’ll need a large soup pot in which to make the stock – make sure it is large enough before you start. You don’t want overflow if you can avoid it (been there, done that).

If you want a change of pace in your soup-making, then explore our Italian chicken gnocchi soup recipe for a little something different!

The Best Recipe for Healthy Low Fat Mulligatawny Soup
Low-Fat Mulligatawny Soup
Votes: 3
Rating: 4.33
You:
Rate this recipe!
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
45 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
45 minutes
The Best Recipe for Healthy Low Fat Mulligatawny Soup
Low-Fat Mulligatawny Soup
Votes: 3
Rating: 4.33
You:
Rate this recipe!
Print Recipe
Servings Prep Time
8 people 20 minutes
Cook Time
45 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
45 minutes
Ingredients
  • 2 boneless/skinless chicken breasts chopped into bite sized cubes
  • 1/4 cup butter
  • 5 cups low-sodium chicken stock preferably homemade
  • 1 can coconut milk
  • 1 medium onion chopped
  • 1 clove garlic minced
  • 2 stalks celery chopped
  • 2 medium carrots chopped
  • 2 tablespoons bell peppers* chopped
  • 1 1/2 cups Granny Smith apples chopped (or other tart apples)
  • 1 1/2 cups tomatoes chopped
  • 2 tablespoons parsley minced
  • 2 tablespoons red lentils
  • 2 tablespoons yellow split peas
  • 3/4 cup brown rice
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1/4 teaspoon ground Ginger
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1 tablespoon curry powder or to taste
  • Pinch cayenne pepper
  • 1/2 cup plain non-fat yogurt
Servings: people
Units:
Instructions
  1. Heat a large soup pot to medium high. Add the butter and the chicken, onion, garlic, celery, carrots and bell peppers, sautéing for two minutes.
  2. Add the curry, ginger, cumin, turmeric, cayenne, and tomatoes and sauté for another two minutes.
  3. Add the stock and bring to a boil. Add split peas, rice, parsley, apples, salt and pepper. Cover, reduce heat and simmer 30 minutes.
  4. Add the red lentils and coconut milk, cover and continue simmering another 15 minutes, or until the lentils are done.
  5. With a large ladle, scoop half of the soup into a blender and puree. Return to the soup pot and stir well, heating through.
  6. Stir in the yogurt and serve piping hot.
Recipe Notes

* The peppers are optional.

Consider investing in a spice grinder for dishes such as this. I find that my spices are much more pungent when freshly ground.

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About Lorna Kring

Recently retired as a costume specialist in the TV and film industry, Lorna now enjoys blogging on contemporary lifestyle themes. A bit daft about the garden, she’s particularly obsessed with organic tomatoes and herbs, and delights in breaking bread with family and friends.

15 thoughts on “A Healthy Low-Fat Mulligatawny Soup”

  1. I remember hearing mulligatawny on that soup episode of Seinfeld, but forgot about it. Glad I came by this site today and read this receipt! Looks good and happy to hear it goes well with IPA =) I will happily try this healthy version out tomorrow!

    • Hahaha… the Seinfeld soup episode, a classic. Yes, IPA is a lovely beverage for this mulligatawny soup… and let us know what you think after you’ve sampled the recipe.

  2. I’ve heard of Mulligatawny Soup, but have never tasted it. I thought it would be more like beef stew, but this is totally different. This sounds very tasty, as well as healthy. I love that it contains a variety of vegetables, spices, and even apple and yogurt, so it doesn’t even need a side dish, other than some bread.

    • It’s very tasty Diane, and even though it’s filling I always seem to go for seconds! Perfect with a side of bread…

  3. I have always wondered how to make a tasty Mulligatawny soup and this looks and sounds wonderful. I love the mixture of spices, lentils, split peas and rice, along with the veg. I am thinking that I could replace the dairy with oil and soya yoghurt and perhaps the chicken with soya chunks (TVP put in towards the end) or simply omit completely to make a vegetarian version of the soup. I shall have to have a play next week. A tasty homemade sourdough with some parsley and roasted garlic in it would compliment the soup nicely I think.

    Sadly for some reason I am getting a proxy error message when I try to print the recipe out via your print option.

    I get the following, when I try to print (Sucuri WebSite Firewall – CloudProxy – Access Denied

    • Connie, thanks for the heads up about the print issue. We’ve been running through Sucuri’s Cloud Proxy for the past month or so and are still working out the kinks. The service scans our site for hacking and the proxy also helps to confuse automated hacking attempts and mitigates ddos attacks. It’s also significantly sped up the speed of the site (as it offloads some of the server functions onto another).

      Anyhow, I’ll try to get this fixed in the next day or two.

      Cheers

      Lynne

    • It is a big, wonderful spicy combination of flavors, but not overwhelming at all – and roasted garlic would be a fantastic side dish with some bread. And I think you non-dairy substitutes would work well indeed… if you try it out with the non-dairy, let us know how it turns out for you.

  4. I’m another one who heard of mulligatawny via Seinfeld. It always sounded quite tasty, so I appreciate finding a healthy version of the recipe here. It sounds perfect for a chilly day because it’s so hearty. I’ll definitely have to try it out!

  5. Wow, the mulligatawny soup we havein the UK is nothing like this. Our version is pretty similar to minestrone really, with rice replacing the pasta and, of course, a good dose of spices. This version looks amazing though, it’s almost like a chicken curry but not quite! A plain naan brad would be just the ticket with this.

    • I think there’s as many versions of mulligatawny as there are people who make it… but this one definately has the curry chicken overtones to it, and naan bread is an ideal accompaniment.

  6. I have never heard of this soup before. Adding apples to this dish is interesting. I love watching Seinfeld when I catch it on TV but I must have missed this episode everyone here is talking about. As I was reading this recipe, I was trying to figure out how to pronounce mulligatawny. I think I have gotten a bit tongue tied on this word.

    • When you do catch the Seinfeld episode, you’ll understand why it sticks in everyone’s mind – it’s pretty funny! And it’s pronounced mull-i-GA-tawny… a mouthful to be sure, but with a big flavor to match.

  7. I tried this soup at a swanky health food restaurant in downtown Sacramento. It was the best soup of my life. They served it with mozzarella instead of yogurt as a topper. The mozzarella was melty and gooey, absolutely divine. I will attempt this recreation at home.

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