Recipes · Indian · Soups and Broths
Mulligatawny Soup (Anglo-Indian Curried Soup)
One serving has 395 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (60%), copper (54%), phosphorus (37%), niacin (37%), pyridoxine (35%) and selenium (32%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (365 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, gluten, poultry
Ingredients
- 60 g Chicken thighs, boneless, skinless, raw
- 20 g Lentils, red, dried
- 30 g Onions, raw
- 20 g Carrots, raw
- 20 g Apples, raw
- 40 g Coconut milk, canned
- 2 g Curry powder
- 150 g Chicken broth
- 8 g Vegetable oil
- 15 g Rice, white, long-grain
- 0.3 g Salt
Method
- Heat the oil in a pot and fry the onion and carrot over medium heat 5 minutes until softened.
- Add the curry powder and cook 1 minute until fragrant, then add the diced chicken and cook 3-4 minutes until it changes color.
- Add the lentils, chopped apple and chicken broth, and simmer 25-30 minutes until the lentils are soft and the chicken is fully cooked through.
- Meanwhile cook the rice separately until tender.
- Stir the coconut milk and salt into the soup, warm through, and serve with a spoonful of the cooked rice in each bowl.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 395 kcal | 19% |
| Carbohydrates | 35 g | |
| Water | 287 mL | |
| Fiber | 5 g | 17% |
| Protein | 20.3 g | 42% |
| Tryptophan | 0.21 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.89 g | |
| Leucine | 1.6 g | |
| Lysine | 1.6 g | |
| Methionine | 0.43 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.66 g | |
| Valine | 0.97 g | |
| Histidine | 0.56 g | |
| Fat | 20.2 g | |
| Monounsaturated | 3.4 g | |
| Polyunsaturated | 5.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.9 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 59.4 mg | |
| Calcium | 56.5 mg | 6% |
| Copper | 0.49 mg | 54% |
| Iron | 4.6 mg | 25% |
| Magnesium | 60.8 mg | 20% |
| Manganese | 1.1 mg | 60% |
| Phosphorus | 257 mg | 37% |
| Potassium | 564 mg | 12% |
| Selenium | 17.6 µg | 32% |
| Sodium | 753 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.41 mg | 8% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 94.7 µg | 24% |
| Cobalamin (vitamin B12) | 0.4 µg | 17% |
| Choline | 43.5 mg | 10% |
| Vitamin A | 172 µg | 25% |
| Vitamin C | 5.1 mg | 7% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 21.7 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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