Recipe
Chicken Mulligatawny Soup
Prep Time: 15 min
Cook Time: 6 hr
Serves: 12
Hearty mulligatawny is a great soup to make when you’re looking to use up vegetables on hand. The interplay of spices and vegetables is perfect for any autumn evening. Contains only 6 g of fat per serving.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
2
bone-in, skinless chicken breasts, about 500 g
2 tbsp (30 mL)
butter
1 cup (250 mL)
red onions, chopped
3
cloves garlic, minced
2 tbsp (30 mL)
ginger, fresh, minced
1/2 tsp (2.5 mL)
hot red chili pepper flakes
2 tbsp (30 mL)
curry powder
6
cloves, whole
1/4 tsp (1.25 mL)
nutmeg, ground
2
Granny Smith apples, with skin, diced
1
red pepper, diced
2 cups (500 mL)
sweet potatoes, cubed
2
stalks celery, sliced
2
carrots, medium, diced
1/4 cup (60 mL)
red lentils, dried
1/2 cup (125 mL)
dry white wine
8 cups (2 L)
water
1 tsp (5 mL)
salt
2 tbsp (30 mL)
lemon juice, fresh
1 cup (250 mL)
long grain brown rice
1 cup (250 mL)
plain yogurt, 2–4% MF
1/2 cup (125 mL)
almonds, sliced
1/2 cup (125 mL)
parsley, fresh, for garnish
Instructions
1
Melt the butter in a non-stick skillet over medium heat. Sauté the onion, minced garlic, minced ginger, red pepper flakes, curry powder, cloves and nutmeg for a few minutes. Add apple, red pepper, sweet potato, celery, carrot and sauté about another 10 minutes until softened.
2
Meanwhile, add chicken breasts to bottom of slow cooker. Top with sautéed vegetables, lentils, white wine and water. Cover and cook on low setting for 6-8 hours. Make sure lentils are soft and dissolved into soup.
3
Remove chicken from bone and dice. Add back to pot. Season with salt and lemon juice. Taste and adjust seasonings adding more curry powder if needed.
4
Cook rice separately according to package directions during the last hour.
5
To serve, place a scoop of rice in centre of shallow soup bowl and ladle soup over rice. Garnish with a dollop of yogurt, a sprinkle of almonds and a sprig of fresh parsley.