Olive Magazine
Mulligatawny soup

Mulligatawny soup

Published: May 12, 2020 at 3:02 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 4

A hearty root veg and chicken soup, spiced with curry powder. If you’ve got a food processor, use the grater blade to speed up the prep for this recipe

  • Low calorie
Nutrition:
HighlightNutrientUnit
low inkcal391
fat17.1g
saturates4g
carbs21.7g
sugars6.3g
fibre4.7g
protein35.3g
salt1.7g
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Try our mulligatawny soup and check out more chicken soup recipes here.

Ingredients

  • 1 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp black mustard seeds
  • 1 onion, coarsely grated
  • 2 carrots, coarsely grated
  • 1/2 swede, peeled and coarsely grated
  • 3 cloves garlic, finely grated
  • a thumb-sized piece ginger, finely grated
  • 400g cooked chicken, shredded
  • 1 tbsp mild curry powder
  • 1 litre chicken stock
  • 75g basmati rice
  • a few coriander leaves, to serve

Method

  • STEP 1

    Heat the vegetable oil in a large lidded pan or casserole and cook the cumin and mustard seeds for a few minutes until they begin to pop, then add all of the grated veg, along with a large pinch of salt. Put on the lid and cook gently for 20 minutes, stirring regularly, until softened.

  • STEP 2

    Stir in the shredded chicken and curry powder, and cook for a few minutes before pouring in the stock. Simmer for 5 minutes, then add the rice and cook for 20 minutes or until the rice is cooked through. Season and serve scattered with coriander leaves.

olive nutritionist Kerry Torrens on the benefits of swede

Swede works brilliantly in soups and stews because it absorbs the warming flavours of herbs and spices such as cumin and coriander. Low in calories, yet high in fibre, it's a good source of heart-healthy minerals including potassium. As a member of the brassica family, swede is rich in compounds that have a cancer-protective effect. It’s a useful source of bone-strengthening calcium and phosphorus, as well as energy-boosting B vitamins. If you’re cutting back on carbs or looking to increase dietary variety, this mildly peppery, sweet flavoured vegetable makes a great alternative to potatoes.


Have you tried one of our veggie soup recipes?

Spiced squash and lentil soup
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