Vegan Mulligatawny Soup

By Ashley Jean March 22, 2023 29 mins read 135 Views

Vegan Mulligatawny soup has a lot of Indian spices. It's rich in coconut milk and loaded with vegetables. Red lentils are a great source protein. This soup is a great plant-based option!

Soup is my favorite vegan meal, whether it's Slow Cooker Mushroom Wild rice Soup or Roasted Cauliflower Soup. Some soups make you crave more. This vegan mulligatawny, however, is and not one those light soups!

Mulligatawny soup is very durable. It is delicious, healthy, and extremely satisfying. This soup has it all!

What is Mulligatawny?

Mulligatawny, a spicy curry soup from South India's Tamilnadu region, is Mulligatawny. The name Mulligatawny literally means "pepper water" in Tamil. But don't worry, you can make it as spicy as you like.

Mulligatawny traditionally contains chicken or lamb. However, you can make it vegan by using vegetable broth instead. This recipe is so full of flavor, you'll never notice it.

This vegan mulligatawny has a complex flavor with lots of aromatic spices and earthy lentils. It also contains a perfect balance between sweet, spicy, as well as tart notes. This soup is hearty and filling. However, it's very healthy. A large bowl will leave you feeling satisfied, not uncomfortably so.

The best part is that vegan mulligatawny can be frozen beautifully so you have a ready-to-go comfort food option!

Notes on Ingredients

Scroll down the recipe card for the ingredients and instructions.

Veggies:

Vegetable oil- You can use corn, canola or olive oil instead.
Yellow onions - You can also use white onion, but not red.
Carrot
Potato Peel the potato but keep the skins. These will be used to make a crispy topping on the vegan mulligatawny.
Red jalapeno- Can't locate a red jalapeno in your area? Any fresh red chili will work.
Garlic cloves Or 3 teaspoons garlic powder.
Fresh ginger - If you need, substitute this for 1 1/2 teaspoons ground ginger.
Granny Smith or Royal Gala Apple - Choose an apple variety that is a little tarter than Red Delicious.
Roma tomatoes
Tomato puree

Mix spice:

Indian curry powder
Ground coriander
Groundpaprika- Use sweet paprika and not hot unless you're looking for an extra spicy Mulligatawny!
Ground cinnamon
Ground turmeric
Dry thyme
Ground cardamom
Ground black pepper Freshly cracked is the best.

Soup:

Dried red lentils Don't use brown or green lentils. Red lentils are broken down during cooking, giving the soup its thick and creamy texture.
Low-sodium veggie broth - Or use my homemade vegetable broth.
Full-fat unsweetened coconut milk- This will make the soup thinner.
Salt
Unsweetened vegan milk yogurt – This can be used as garnish.
Chopped cilantro

What is Indian Curry Powder made of?

Indian curry powder is made with a mix of spices including coriander and turmeric as well as ginger, cardamom, cardamom, fenugreek and chili. Each brand has different ingredients and spice levels. Avoid Madras curry powder if you prefer your vegan mulligatawny mild. It is very spicy!

How to make Vegan Mulligatawny Sauce

Are you ready to get started? Here are the steps to create restaurant-quality vegan mulligatawny at your home.

Mix the spices together. Combine all ingredients in a small bowl.

Prepare the vegetables. Heat vegetable oil in large saucepan over medium heat for about 1-2 minutes. The onion, carrots and potatoes should be added along with the jalapeno, garlic ginger, and apple. Turn the heat up to medium. Stir occasionally and let the vegetables cook for 10 minutes.

Add the tomatoes. Stir in the tomatoes. Cook the vegetables and potatoes for 5 to 7 more minutes.

Season. Mix the spices with the vegetables. Cook another 5 minutes.

Blend all the ingredients. Turn off the heat. Blend the vegetables in a blender with 1 cup broth. Blend until smooth

Add the lentils. Return the mixture to the pot. The red lentils and remaining broth should be added to the pot. Bring the mixture back to a boil on high heat.

Bring it to a boil. Reduce heat to medium. Let the soup simmer for 30 mins, stirring occasionally until lentils become tender. Salt to taste.

Crisp the skin. Dry the skins of the potatoes. Place the vegetable oil in a small saucepan over medium heat. Next, carefully place the potato skins into the oil. Fry the potato peels for about 1-2 minutes or until crispy and golden. To drain, place them in the oil for 1-2 minutes. Salt and pepper them while they are still hot.

Blend once more. Place 1/2-3/4 of your soup in a blender and blend until smooth. Stir the soup into the pot and allow it to simmer for 5 more minutes.

Heat the coconut milk. Stir the coconut milk into the saucepan.

Add the soup to a bowl and top it with vegan yogurt. Sprinkle the crispy potato skins over the top. Garnish with chopped cilantro.

Tips to Success

These are some easy tips to make perfect vegetarian mulligatawny.

You can add more oil if you need it. To prevent the vegetables from sticking to the pan, add more oil.
You can adjust the heat. Madras curry powder makes a more spicy mulligatawny. You can also add cayenne pepper to increase the heat. Another way to adjust the spice of your soup is to omit the red chili pepper or use a more spicy variety.
Let the lentils cook until they are tender. Red lentils should be cooked until they become soft. You don't have to think that you did something wrong.

Serving Suggestions

This vegan mulligatawny is great as a light meal. However, it can also be enjoyed with vegan naan or garlic naan. ), basmati rice, or even cauliflower rice. Your mulligatawny can be customized with a variety toppings like chili crisp, pomegranate seed, and roasted cashews.

How to store

Remaining vegan mulligatawny broth can be stored in an airtight container in the fridge for up to three days. Reheat the soup by heating it on medium heat in a saucepan or using the microwave.

This Recipe Can Be Frozen

This vegan mulligatawny soup can be frozen up to three months. Transfer the soup to a freezer bag or container. It can be thawed overnight in the fridge. Once it is thawed, heat it up on the stovetop or in he microwave until it is warm through.

Have fun with your friends Please tag #jessicainthekitchen in your photo of this vegan mulligatawny recipe on Instagram. If you leave a comment and rate the recipe, we'd love it! We appreciate your kind words!

Soup with Vegan Mulligatawny

This vegan mulligatawny is rich in Indian spices and creamy coconut milk. It's also loaded with vegetables and a good source of protein due to the addition red lentils.

Course Lunch, Dinner, Soup

Cuisine Indian

Prep time minutes

Cook Time: 1 hour 15 minutes

Total Time 1 hour and 50 minutes

Servings HTML4 HTML5 HTML6 HTML7_ HTML8_ HTML9_ HTML6_ HTML8_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_ HTML6_ HTML7_ HTML5_ HTML6_ HTML7_ HTML8_

Calories 231 150 kcal

Author Jessica Hylton

Ingredients

Here are the vegetables:

1/4 cup vegetable oil
1 small Yellow Onion chopped
1 medium carrot diced
1 medium potatoes peeled, diced; keep the peels
1/4-1/2 red jalapeno Seeded and diced
2 medium cloves roughly chop
2 teaspoons fresh ginger finely chopped
1/2 Royal Gala or Granny Smith peeled
1 Cup Roma tomatoes Seeded and diced
1/4 cup tomato puree

The spice mixture:

1/2 tablespoon Indian curry powder
1/4 teaspoon ground coriander
1/4 teaspoon ground paprika
1/4 teaspoon ground cinnamon
1/4 half a teaspoon ground turmeric
1/4 teaspoon dried Thyme
1/8 teaspoon ground cardamom
1/8 teaspoon ground black pepper

Here's the recipe for the soup

1/2 cup dried red lentils
3 1/2 cups low-sodium veggie broth
1/2 cup unsweetened full-fat coconut milk
Salt to taste
Unsweetened vegan milk yogurt to garnish
Chopped cilantro for garnish

Instructions

Mix the spice mixture. In a small bowl, combine the curry powder, ground coriander and cinnamon with the turmeric, thyme. cardamom, and turmeric. It should be set aside.
Cook the vegetables. Add the vegetable oil. Allow it to heat for about 1-2 minutes. Add the onion and carrots, potatoes jalapeno garlic ginger and apple. Turn the heat up to medium. Combine all ingredients. Mix well. Let the vegetables cook for 10 minutes.
Stir in the tomatoes. Stir everything and continue to cook for another 5-10 minutes, or until the potatoes become tender. You can add more oil if necessary. You will see the vegetables slightly browned.
Season it. Mix the spice mixture in the pot. Stir to combine. Stir in the tomato puree. Allow the mixture to cook for 5 more minutes.
Blend the vegetables. Then, take the pot off the heat. Add the vegetables to the blender. Blend until smooth.
Add the lentils. Then, add the mixture to the pot. Mix in the red lentils, and remaining vegetable broth. Mix well and bring to boil.
Allow it to simmer. Reduce the heat to medium. Let the soup simmer for about 30 minutes, or until the lentils become tender. Mix the soup occasionally to prevent the lentils from sticking to the bottom of the pot. Salt to taste.
The crispy skin should be removed as the soup simmers. Place vegetable oil in a small saucepan over medium heat. Place the potato peels in the oil. Allow them to fry for about 1-2 minutes, or until crispy and golden. To drain any excess oil, remove them from the oil. Put them aside. Salt them to your liking
Blend. Add 1/2 to 3/4 of the soup to the blender. Blend it until you have a smooth mixture. Put it back in the pot. Stir the soup well, and continue cooking for 5 minutes.
Mix the coconut milk. Stir unti it's completely combined. Turn off the heat.
Serve. Divide hot soup among serving bowls. To taste, stir in unsweetened veganyogurt. Sprinkle crispy potato skins over the top. Garnish with chopped cilantro.

Notes

How to store: Keep leftover vegan mulligatawny soup in an airtight container in the fridge for up 3 days. You can heat the soup on medium heat in the oven or microwave to reheat it.

You can freeze Vegan Mulligatawny Soup for up to three months in an airtight bag or container. It can be thawed overnight in the fridge. Once it is warmed, heat it up on the stovetop or in a microwave.

Nutrition

Carbohydrates: 37g

Jessica in the Kitchen first published Vegan Mulligatawny Soup.

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Frequently Asked Questions

What are the benefits of a plant-based diet?

A plant-based diet can lead to improved heart health, digestive health, energy levels, lower stress hormones, potential environmental protection, and better overall health. Plant-based proteins include beans, legumes and whole grains. They also contain lower levels of saturated and fiber than animal protein. Plant-based diets contain vitamins, minerals, antioxidants and other beneficial compounds. They can help prevent cell damage from inflammation, oxidative damage, and other chronic illnesses like cancer. It is possible to increase fiber intake by eating more fruits and vegetables. This helps promote digestive health and gut bacteria. Research shows that a plant based diet may be able to improve moods by reducing stress hormones. A popular alternative method to combating environmental damage from factory farming is the transitioning away animal proteins.

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Can a plant based diet reduce the chance of developing chronic diseases?

A plant-based diet is becoming more popular because of its many health and environmental benefits. It involves eating mainly fruits and vegetables, whole grains, legumes and nuts, as well as reducing or eliminating animal proteins such meat or dairy products. Plant-based diets have many advantages, including better heart health, digestive health benefits and increased energy levels. They also offer potential environmental protection. It is possible to get sufficient protein by following a plant based diet.

How do you replace the meat in a plant based diet?

Innovative vegan substitutes are available to replace meat in a plant based diet. Tofu, seitan (wheat flour), tempeh(fermented soybeans), mock duck made with mushrooms can be substituted for meats. Vegetarian burgers made out of black beans or quinoa also come close to the taste of beef burgers. Additionally, coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten offer tasty alternatives that do not require animal products. It is possible to modify recipes to use vegetables, grains, beans and seeds as a source of nutrients and flavor. You can also enjoy plant-based dishes by using other cooking methods such as steaming, roasting and grilling without losing their savoriness.

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When you stop eating meat, your body will experience various changes. You may experience a higher intake of fiber and lower levels of saturated fat when you switch from meat to plant-based proteins, such as beans, legumes, nuts, whole grain, and soy-based foods. This could improve heart health as well as your digestive health. Additionally, you may see an increased energy level due to more efficient digestion and the elimination of inflammatory foods like animal proteins. Your moods may become more stable as you reduce stress hormones that are already activated by eating animal protein. Switching to a plant based diet is a popular way to fight environmental damage caused factory farming.

Is a plant based diet the same thing as a vegan?

No, a plant-based diet is not the same as a vegan diet. A plant-based lifestyle is one that focuses primarily on fruits, vegetables legumes, nuts, seeds, whole grains and nuts. Although this eating style does not include meat, dairy or other animal products, it may contain small amounts of animal protein. On the other hand, veganism is an ethical lifestyle choice that involves following a completely plant-based diet and avoiding things like clothing or cosmetics made with animal products. Vegans can choose to follow a plant-based lifestyle, but they are distinct concepts.

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The following are great sources for protein from a plant-based food diet: legumes such chickpeas, beans, and chickpeas. Also, soy products such as tofu, tempeh, and grains like quinoa, teff, nuts like almonds, walnuts and cashews. Seeds such as pumpkin, sunflower, and green leafy vegetables such as spinach, kale and broccoli. These plant-based proteins are rich in fiber and essential micronutrients such as vitamins and minerals. The addition of omega-3 fatty acids from flaxseeds or chia seeds to a plant-based diet can help to balance nutrient levels.

Statistics

According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)

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How To

How can I incorporate more whole food into a plant-based lifestyle?

Making the conscious effort to incorporate more whole foods into a plant-based diet is essential for optimal health benefits as it helps increase your intake of dietary fiber, vitamins, and minerals. Start by replacing unhealthy processed foods and animal proteins with nutritious alternatives such as legumes or seeds. These foods provide nourishment, so make sure to include whole grains, fruits, veggies, and nuts regularly.

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The final step is to explore other options to help you create a healthy lifestyle. Experimentation is the key to managing your food choices without sacrificing flavor or nutrition.