Mulligatawny Soup
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Prep Time
15 MINS
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Cook Time
35 MINS
- KCals 188
- Carbs 29G
Ingredients
- 2 onions chopped
- 2 peppers cut into 1cm pieces
- 3 carrots peeled and diced into 1cm pieces
- 75 g butternut squash peeled and diced into 1cm pieces
- 75 g red lentils
- 50 g basmati rice
- 2 cloves garlic peeled and crushed
- 2 tbsp curry powder mild or hot depending on your taste
- 1 tin 400g chopped tomatoes
- 3 vegetable stock cubes made up with 1.75ltr of boiling water
- 2 tbsp tomato puree
- ½ lemon, juice only
- 10 g fresh coriander leaves chopped
- 3 tbsp fat free Greek yogurt
- low calorie cooking spray
Instructions
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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.
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Add the garlic and curry powder, and cook for another minute, allowing the spices to become fragrant.
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Add the carrots, butternut squash and lentils to the pan, then stir in the stock, tomatoes and tomato puree.
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Bring the soup to the boil, then reduce the heat and simmer for 10 minutes.
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Add the rice and continue cooking for a further 20 minutes, until the vegetables are soft.
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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.
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Stir through the yogurt, lemon juice and coriander and serve in a warmed bowl.