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Mulligatawny Soup

  • Prep Time
    15 MINS
  • Cook Time
    35 MINS
  • KCals 188
  • Carbs 29G
6 Servings


  • 2 onions chopped
  • 2 peppers cut into 1cm peppers
  • 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


  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.

  2. Add the garlic and curry powder, and cook for another minute, allowing the spices to become fragrant.

  3. Add the carrots, butternut squash and lentils to the pan, then stir in the stock, tomatoes and tomato puree.

  4. Bring the soup to the boil, then reduce the heat and simmer for 10 minutes.

  5. Add the rice and continue cooking for a further 20 minutes, until the vegetables are soft.

  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.

  7. Stir through the yogurt, lemon juice and coriander and serve in a warmed bowl.