Mulligatawny Soup

  • prep: 20 min
  • cook: 45 min
  • total: 1 hr 5 min
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  • servings:
  • Summary

    Aromatic Indian lentil soup with chicken and basmati rice.

    Ingredients

    • Total Prep and Cooking Time: 1 hour 15 minutes
    • Yield: 8-10 servings (this soup also freezes very well)
    • For the Chicken::
    • 2-3 medium sized chicken breasts
    • 2 teaspoons kosher salt
    • 1 teaspoon ground black pepper
    • 1 teaspoon curry powder
    • 2 sprigs rosemary
    • For the Soup:
    • 2 tablespoons extra-virgin olive oil
    • 2 large shallots, minced
    • 2 stalks celery, thinly sliced
    • 6 cloves of garlic, minced
    • 1 2-inch piece fresh ginger, minced
    • 2 cups dried lentils
    • 1 tablespoon garam masala
    • 1 teaspoon ground turmeric
    • 1 teaspoon ground coriander
    • 2 containers of Knorr Homestyle Stock plus 8-10 cups of water (or 8-10 cups of low-sodium chicken stock)
    • 2 dried bay leaves
    • 1½ cups low-fat coconut milk (about ¾ a can)
    • juice of ½ a lemon
    • salt and pepper, to taste
    • 1½ cups of cooked rice, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 212 % Daily Value *
    • Total Fat: 4 g 6.59%
    • Saturated Fat: 1 g 4.38%
    • Trans Fat: 0 g %
    • Cholesterol: 21 mg 6.86%
    • Sodium: 281 mg 11.7%
    • Calcium: 42 mg 4.19%
    • Potassium: 556 mg 15.88%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.55%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 30 g %
    • Dietary Fiber: 4 g 14.31%
    • Sugar: 11 g
    • Protein: 14 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 8.39%
    • Vitamin C 107.39%
    • Vitamin D 0.31%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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