Mulligatawny Soup
Fragrant Indian soup that's filling and warming on a chilly Autumn day, perfect if you're calorie counting or following plans like Weight Watchers!
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NutritionPer Serving
- Calories188
- Carbs29g
- Protein9g
- Fat1.8g
- Saturates0.1g
- Sugars14g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
Mulligatawny may be a mouthful to say, but for a filling lunch it really packs a punch!
Originally a British/Indian hybrid, the name roughly means “pepper water”, which gives you a hint to what this fragrant, spiced soup is all about!
Soup is always a winner in our house, so quick and easy to make and we always have some on hand in the freezer for those days you don’t have the time to start from scratch.
We love experimenting with flavours and with some clever swaps we’ve kept this Mulligatawny soup fresh and slimming-friendly, perfect for an Autumn lunch or a light dinner.
Chunky and warming, this soup is completely customisable: make it milder by using a little less curry powder or turn up the heat by adding more!
With less than 200 calories per portion, you could serve with a side of crusty bread. For something a little more substantial, take a look at our recommendations below.
What diets is this Mulligatawny Soup suitable for?
This Mulligatawny Soup recipe is suitable for vegetarian diets.
It can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
You can also make this recipe suitable for vegan diets as long as you use a vegan alternative for the following ingredients:
- Fat free Greek yoghurt
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Mulligatawny Soup?
Nope! Everything in this recipe is easy to find at the local supermarket, and you can always chuck in any leftover vegetables as well to keep it budget friendly.
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How many calories are in this Mulligatawny Soup?
There are 188 calories per portion in this Mulligatawny Soup, which means it falls into our Everyday Light category.
This Mulligatawny Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a large saucepan with low calorie cooking spray, place over a medium heat and sauté the onions and peppers for 3-4 minutes, until they are beginning to soften.
Step 2
Add the garlic and curry powder, and cook for another minute, allowing the spices to become fragrant.
Step 3
Add the carrots, butternut squash and lentils to the pan, then stir in the stock, tomatoes and tomato puree.
Step 4
Bring the soup to the boil, then reduce the heat and simmer for 10 minutes.
Step 5
Add the rice, and continue cooking for a further 20 minutes, until the vegetables are soft.
Step 6
At this point, you can blend the soup if you wish, but we prefer it chunkier, so take a fork or a masher and lightly crush some of the butternut squash. This will thicken the soup, while keeping a chunkier texture.
Step 7
Stir through the yogurt, lemon juice and coriander and serve in a warmed bowl.
What could I serve with this Mulligatawny Soup?
This soup is delicious with a wholemeal roll for dunking, but if you’d like something a little more substantial you could try one of the following sides;
How do you know when Mulligatawny Soup is cooked?
You should cook this Mulligatawny Soup until the vegetables are soft. This will take around 30 minutes of simmering on the stove.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Mulligatawny Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Mulligatawny Soup in the fridge for approximately 3 days or so.
Can I freeze Mulligatawny Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Mulligatawny Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Mulligatawny Soup
Fragrant Indian soup that's filling and warming on an Autumn day, perfect if you're calorie counting or following plans like Weight Watchers!
-
Prep Time
15 MINS
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Cook Time
35 MINS
- KCals 188
- Carbs 29G
Instructions
- Spray a large saucepan with low calorie cooking spray, place over a medium heat and sauté the onions and peppers for 3-4 minutes, until they are beginning to soften.
- Add the garlic and curry powder, and cook for another minute, allowing the spices to become fragrant.
- Add the carrots, butternut squash and lentils to the pan, then stir in the stock, tomatoes and tomato puree.
- Bring the soup to the boil, then reduce the heat and simmer for 10 minutes.
- Add the rice and continue cooking for a further 20 minutes, until the vegetables are soft.
- At this point, you can blend the soup if you wish, but we prefer it chunkier, so take a fork or a masher and lightly crush some of the butternut squash. This will thicken the soup, while keeping a chunkier texture.
- Stir through the yogurt, lemon juice and coriander and serve in a warmed bowl.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
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20 comments
See what others have to say
KristySunday 18th August 2024
Hi,
This looks lovely!
Is it possible to swap out the butternut squash for potato or sweet potato?
And would it be ok to do in the slow cooker so I can leave while working?
HollyMonday 9th September 2024
Hey Kirsty, yes you can swap the butternut squash for sweet potato. We have a guide HERE for how to convert recipes to the slow cooker that you might find helpful!
SheilaTuesday 17th October 2023
Love this recipe, have made it many times in batches for the freezer. I have recipe saved to my phone 😀
Which book does it appear in please?
SharonTuesday 17th October 2023
Hi Sheila, thanks for your lovely comment, we’re so pleased you’re enjoying our Mulligatawny Soup. This recipe isn’t featured in any of our cookbooks currently and is exclusive to our website.
JohnThursday 24th November 2022
Great recipe,
Very nice !
SharonThursday 24th November 2022
Hi John, thanks for your lovely comment, we’re really pleased you enjoyed our Mulligatawny Soup recipe!
Anne WoodwardFriday 5th February 2021
So delicious 😋
HollyFriday 5th February 2021
Hey Anne, thanks so much for your message, really glad you enjoyed the Mulligatawny Soup!
Josie woodFriday 29th January 2021
Does this recipe work.in the soup maker?
LisaSaturday 30th January 2021
Hi Josie
We’ve never made it in a soup maker, but I can’t see any reason why it wouldn’t work. Refer to you manufacturers instructions for guidance.
Lisa SowerbySunday 24th January 2021
Oh my goodness, this soup was super delicious! Thank you PON. A really easy recipe to follow and so easy to enjoy. I served it with some flat bread and added some crushed chillies along with the lime juice. This will become another PON firm favourite with us.
LisaSunday 24th January 2021
So glad you enjoyed it, Lisa! It’s a great soup for a winters day!
SharonSunday 10th January 2021
Do you think you could put this recipe into an electric soup maker.
SharonMonday 11th January 2021
Hi Sharon, yes, this recipe should be fine in a soup maker, but make sure the lentils are properly cooked through and that you stir in the yogurt after cooking and just before serving. Use you soup maker instructions and take care not to overfill the soup maker.
Jane NichollsSaturday 9th January 2021
Can you make this soup in a soup maker?, if yes how would i add the yogurt because once you put the soup maker going you can’t stop it during the cycle to add more ingredients
SharonMonday 11th January 2021
Hi Jane, this recipe should work fine in a soup maker.Just make sure the lentils are properly cooked and stir in the yogurt just before serving.
Make sure you follow your soup maker instructions and take care not to over fill it.
Linda Keating BarrySaturday 9th January 2021
Absolutely loved this soup! It’s real comfort food and was a great hit with all my family!
Love the new cookbook, congratulations to all involved.
HollySunday 10th January 2021
Hi Linda, so glad you enjoyed the soup and are enjoying the book! Thanks so much for your message!
Linda BellWednesday 6th January 2021
Do you have to add yogurt?
SharonThursday 7th January 2021
Hi Linda, you don’t have to stir in yogurt but it has a slight cooling effect on spicy food and adds a bit of creaminess. So it’s personal taste whether you add it or not. Do hope you enjoy the recipe whatever you decide!
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