Vegan & Oil-Free Mulligatawny Soup
Mulligatawny Soup is a creamy, curry-flavored soup that originated in southern India. My vegan and oil-free version of Mulligatawny soup is Medical Medium® friendly and packed with healing ingredients.
Ingredients
- ½ cup red lentils
- 1 sweet potato, cubed
- 1 tsp whole cumin seeds
- ½ tsp whole coriander seeds
- ½ tsp brown mustard seeds
- 1 onion, chopped
- 4 garlic cloves, crushed
- 1 tsp grated ginger
- 1 serrano or jalapeño chili, slit in half, leaving the stem intact
- 1 Tbsp curry powder
- 1 carrot, chopped
- 4 cups vegetable broth
- 1 tomato, chopped
- 15 oz coconut milk (can be lowered or omitted for low or no fat)
- ¼ cup fresh parsley, chopped
- ¼ cup fresh cilantro- leaves and stems, chopped
- 1-3 tsp fresh lemon juice
Instructions
- To start, you have the option to use freshly roasted cumin powder for enahcned flavor. This is hard to find in stores, so I often make my own. I will dry roast cumin seeds in a sauté pan until they become very fragrant. I will remove them from the heat before they start to burn - and this can happen quite quickly on medium heat.
- Once the cumin seeds are removed from the heat, I will add them to the dry cup blender of my Vitamix or you can use any spice grinder or coffee grinder to turn it into a powder. Then add to other whole toasted spices along with vegetable broth in step 4. This mixture is like gold for flavor in all my Pakistani recipes. I often make this in larger batches, with 1 - 2 cups of cumin seeds. This will last me about a month of cooking! If you choose not to grind your cumin seeds, proceed to step 3 using whole cumin seeds.
- Sauté cumin seeds, mustard seeds and coriander seeds for approximately two minutes dry roasting.
- Then add 1/4 cup of vegetable broth to prevent burning and sticking.
- Next, add garlic, onion, ginger, the slit serrano or jalapeño peppers, and curry powder and sauté them for another 2 - 3 minutes.
- Then Add carrot, sweet potato, the rest of the vegetable broth, red lentils, sea salt, tomato, and coconut milk. Stir well to prevent sticking to the pan.
- If you are omitting the coconut milk to remain fat-free, substitute in about 3 medium cubed potatoes here. They will add a creaminess to this soup that the coconut milk lends it.
- Turn the heat to low and let the soup simmer for approximately 20 - 25 minutes to allow the sweet potatoes and lentils to cook through.
- Once the soup is ready, stir in parsley and cilantro.
- Top with lemon juice to serve! Enjoy while hot!