Indian Mulligatawny Soup
Get curried away with Greta’s scrumptious version of mulligatawny soup! Chicken, quinoa, veggies, warm spices and coconut milk make this hearty soup super-nutritious and super-flavourful.
1 tbsp butter or olive oil
1 cup each chopped celery, chopped onions and chopped carrots
1 tsp minced garlic
1 lb (454 g) boneless, skinless chicken breast, cubed
1 tbsp grated gingerroot
2 tsp curry powder
1 tsp chili powder
½ tsp ground cumin
3 whole cloves
4 cups reduced-sodium chicken broth
1 can (19 oz/540 mL) no-salt-added diced tomatoes, drained
½ cup uncooked quinoa or quick-cooking brown rice (not instant)
½ tsp each salt and freshly ground black pepper
1 large apple, peeled and diced
¾ cup light or regular coconut milk
3 tbsp chopped fresh cilantro
Melt butter in a large soup pot over medium heat. Add celery, onions, carrots and garlic. Cook and stir for 3 to 4 minutes, until vegetables begin to soften.
Add chicken. Cook until chicken is no longer pink. Add gingerroot, curry powder, chili powder, cumin and cloves. Cook and stir for 1 more minute. Add broth, tomatoes, quinoa, salt and pepper. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 15 minutes.
Add apples. Simmer for 5 more minutes, or until apples are tender but not mushy. Stir in coconut milk and cilantro. Heat for 1 more minute. Serve hot.
Makes 6 servings
Per serving: 229 calories, 6.5 g total fat (2.2 g saturated fat), 21 g protein, 22 g carbohydrate, 4 g fiber, 47 mg cholesterol, 356 mg sodium