Vegan Mulligatawny Style Soup
If there is one cuisine I could eat all. the. time, it’s South Indian. Largely vegetarian, South Indian cuisine is full of pulses, vegetables, and spice. When the weather gets cooler here in the UK (or Canada!), I crave spices that warm me from the inside out. I want big, hearty dishes packed with protein, and fibre, like my Vegan Mulligatawny Style Soup made with red lentils, coconut milk, and the unexpected, green apples.
Vegan Mulligatawny Soup
Red lentils are a pantry staple in my kitchen. They are quick to cook, easy to store, and easy on the budget. Lentils, unlike other beans and pulses, don’t require soaking overnight before cooking. Per gram, they are also a very affordable protein source. I always keep red lentils on hand, stored in a jam jar for quick soups, or even blended and added into banana bread for moisture and protein. Did I mention that they are also a source of folate and iron? They really are the budget-conscious pantry’s best friend… or any pantry!
I don’t only love a good lentil soup (although it is one of my favourites). Soups in general are a great way to get some veggies into a picky eater’s diet. Vegetables can be chopped finely, or hidden in a silky smooth pureed soup (which hides just about anything!). If your picky eater doesn’t love the texture of tomatoes (like my lovely husband), pop the contents of the tin into a blender before adding to this soup. Personally, I love the texture of chunky soups – but feel free to adjust to whatever works for your family!
However you like it, try my Vegan Mulligatawny Style Soup for a warming winter supper.
Spiced Mulligatawny Soup
Prep Time: 20 mins
Cook Time: 40 mins
A warming, hearty vegan soup perfect for cooler weather! Red lentils give this soup a heart source or protein, perfect for autumn meals!
1 tbsp coconut oil
1 onion chopped
3 cloves garlic chopped
1 tbsp ginger chopped
1 tbsp curry powder
1 tsp turmeric
2 cups carrots, chopped (300g)
1 cup celery chopped 175g
2 small Granny Smith apples peeled and diced
1.5 litre vegetable stock
1, 400g tin chopped tomatoes
1 cup lentils red (175g)
1, 400ml tin coconut milk
1 teaspoon honey or maple syrup
1 lemon, juiced
Heat coconut oil in a large pot over medium heat.
Add onion, cook until they begin to soften.
Add garlic, ginger, curry powder and turmeric. Stir.
Add carrots, celery and apples. Stir to combine.
Add stock, red lentils, and tomatoes.
Bring to a boil. Let simmer for 10-15 minutes.
Add coconut milk. Let simmer for 5 minutes.
Reduce heat, add lemon juice and sweetener (honey or maple)