Whole-Foods Plant-Based Mulligatawny

author:Susannah White
Soup
60Mins
4people
Whole-Foods Plant-Based Mulligatawny
Description
A nutritious and filling soup with mild spices
Ingredients
  • 2 onions, chopped finely
  • 2 cloves of garlic, pressed
  • Half tsp grated fresh ginger
  • 1 mug red lentils, washed
  • Half a mug rice, washed (if you are avoiding rice, you could increase the amount of potato)
  • 1 mug tomato passata
  • 3 medium potatoes, chopped into cubes
  • 150g young leaf spinach
  • 4 mugs water
  • 1 tsp coriander
  • 1 tsp dried parsley (or tbsp fresh)
  • 2 tsp curry powder
  • Half tsp turmeric
  • Black pepper
  • (Some steamed or lightly boiled broccoli as a super-healthy garnish)
Directions
  1. Gently dry-fry the onion for a couple of minutes in an extra large saucepan, stirring regularly. Add the garlic and ginger and continue to fry for a minute
  2. Add the spices and stir. Add all of the remaining ingredients (but not the broccoli) and bring to the boil. Allow to bubble vigorously for about 5 minutes with a lid on (to prevent splashes!)
  3. Turn down the heat and simmer very gently, stirring regularly. The length of cooking time depends on the type of rice you have chosen. After about 40 minutes, try some and see if cooked. If not, give it a little longer. You may need to add a little more water if it is too thick or sticking to the bottom of the pan.
  4. When you turn the heat off, leave the soup with the lid on for 10 minutes to allow the flavours to settle. Serve with the broccoli on top.

Same Category

Soup
Vegetable & Lentil Soup
60Mins
4people
Vegetable & Lentil Soup
This is a basic recipe that almost anyone should be able to follow.  The preparation takes about ten minutes and then you just leave the soup to simmer - very easy!

For those of us in the UK, these are all very cheap ingredients so it's an easy, nutritious and cheap meal.  
 
Soup
Carrot and Lentil Simple Soup
30Mins
4people
Carrot and Lentil Simple Soup
There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
Soup
Spanish Style Lentil & Tomato Soup with Tasty Toppings
45Mins
4people
Spanish Style Lentil & Tomato Soup with Tasty Toppings
This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.
Soup
Roasted Garlic, Butter Beans & Broccoli Soup
60Mins
4people
Roasted Garlic, Butter Beans & Broccoli Soup
Full of sulphoraphane (a natural anti-inflammtory and chemopreventive), this soup is really delicious.  Even my children asked for second helpings.  It's creamy, rich and filling.  

Each portion provides about half your daily fibre needs (important for your microbiome), a healthy dose of B vitamins, about half of your vitamin A needs and almost all of your vitamin C.

It also provides a good amount of magnesium and B6 which are important for mental health.

We served ours with croutons made with masa corn tortillas baked with some seasoning.