Mulligatawny Soup (Chicken and Lentil)

This adjusted recipe maintains authentic Indian Mulligatawny flavors within targeted macro limits while providing a high protein content.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 350 g chicken breast, diced · 392 kcal in the whole recipe
• 70 g dry red lentils, rinsed · 234 kcal in the whole recipe
• 8 g olive oil · 71 kcal in the whole recipe
• 100 g onion, finely chopped · 40 kcal in the whole recipe
• 70 g carrot, diced · 29 kcal in the whole recipe
• 80 g tart apple, peeled and diced · 42 kcal in the whole recipe
• 8 g garlic, minced · 12 kcal in the whole recipe
• 6 g fresh ginger, grated · 5 kcal in the whole recipe
• 6 g curry powder · 20 kcal in the whole recipe
• 1000 g low-sodium chicken broth · 60 kcal in the whole recipe
• 50 g canned coconut milk · 115 kcal in the whole recipe
• 15 g fresh lemon juice · 3 kcal in the whole recipe
• Ground cumin, turmeric, salt, and black pepper to taste

Method

1. Heat olive oil in a deep soup pot over medium heat, then saute the onion, carrot, apple, garlic, and ginger for 4-5 minutes until softened.

   

2. Stir in the curry powder, cumin, and turmeric, cooking for 1 minute until fragrant.

   

3. Add the diced chicken breast, rinsed red lentils, and chicken broth; bring to a boil, then reduce heat, cover, and simmer for 20 minutes.

   

4. Pour in the coconut milk and lemon juice, season with salt and black pepper, stir well, and simmer gently for 2-3 minutes before serving.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.