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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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.
How Weight Watchers friendly is this Mulligatawny Soup recipe?
Weight Watchers’ new PersonalPoints plan calculates each individual’s Points allowance based on their unique food preferences and goals. This means we’re no longer able to offer exact WW points for our recipes.
The good news is that all of our recipes are still Weight Watchers friendly! If you have any questions about your Points budgets or you’re unsure how a certain recipe will fit into your plan, please reach out to Weight Watchers directly.
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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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.
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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Fragrant Indian soup that's filling and warming on an Autumn day, perfect if you're calorie counting or following plans like Weight Watchers!
- KCals 188
- Carbs 29G
- 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.
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