Indian Mulligatawny Soup (Gluten-Free, Dairy Optional)

My family loves Indian food so I’m always looking for healthy Indian recipes to try at home. This mulligatawny soup recipe has become one of our favorites. It’s so simple to make, but packs a lot of flavor.

What Is Indian Mulligatawny Soup?

Mulligatawny soup is an Indian soup that became popular in England during British rule in India (1858 to 1947). Because this dish was so popular during that time, it was widely mentioned in European literature. Mulligatawny (meaning chili water or pepper water) soup was originally a vegetarian dish, but the British began adding chicken and other meats.

I first tried this soup at a local Indian restaurant and fell in love with the flavors. Of course, I had to try and recreate it at home with my favorite healthy ingredients. Luckily, soup is fairly healthy to begin with and just needs a few tweaks to suit my preferences.

How to Make Healthy Mulligatawny Soup

Since soups tend to include lots of vegetables anyway, it’s simple to turn a traditional recipe into an even healthier version. Here are the switches I made for this Mulligatawny soup:

• Cassava flour – Instead of all purpose flour, I use cassava flour. It’s a grain-free flour made from yucca (cassava) root. It works really well as a flour replacement for most recipes.
• Kettle and Fire Chicken Broth – If I don’t have homemade broth on hand, I always use Kettle and Fire. Their broth is made from organic bones and veggies. It’s also the best tasting store-bought broth I’ve ever tried!
• Coconut milk – In place of heavy cream, I use coconut milk in this soup. We aren’t 100% dairy-free, but I like to save our raw dairy for recipes that really need it (like homemade cream of mushroom soup). In Indian food, coconut milk works great, and is sometimes preferable. You can use heavy cream instead though, if you’d like. I recommend finding a source that comes from healthy animals.

Of course, I always use healthy fats (like olive or coconut oil) instead of processed vegetable oils. And I try to use organic produce and meat whenever possible.

Indian Mulligatawny Soup Recipe

This savory chicken, vegetable, and rice soup with spices of curry, cumin, and turmeric is the perfect winter comfort food.

Calories 320kcal

Author Katie Wells

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Servings

10 cups

1x2x3x

Ingredients

• 3 TBSP coconut oil (or olive oil)
• 1 medium yellow onion (chopped)
• 3 stalks celery (chopped)
• 1 medium carrot (diced)
• 1 red jalapeno (seeds removed and diced)
• 2 cloves garlic (minced)
• 1 apple (peeled, cored, and chopped)
• 1 (14 oz) can diced tomatoes
• 1 tsp cassava flour
• 2 tsp curry powder
• 1 tsp ground cumin
• ½ tsp turmeric powder
• ½ tsp thyme
• 1 tsp salt
• ½ tsp black pepper
• 4 cups chicken broth
• 1 cup white rice
• 3 chicken breasts (cubed)
• 1 can can coconut milk

Optional toppings

• ½ cup cashews (roasted)
• 1 bunch cilantro (chopped)

Instructions

• In a large soup pot, heat the oil over medium high heat.
• Saute the onions, celery, carrots, and jalapeño until the onion is softened and translucent.
• Add the garlic, apple, and diced tomatoes and saute another 3 minutes.
• Add the cassava flour, curry powder,cumin, turmeric, and thyme, and stir to coat.
• Add the broth and bring it to a boil.
• Simmer for 15 minutes.
• Add the rice and chicken and simmer another 20-25 minutes or until the rice is tender and the chicken is cooked.
• Add the coconut milk and stir to combine.
• Remove from heat.
• Top with cashews and cilantro to serve if desired.

Nutrition

Nutrition Facts

Indian Mulligatawny Soup Recipe

Amount Per Serving (1 cup)

Calories 320 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 13g81%

Cholesterol 43mg14%

Sodium 423mg18%

Potassium 639mg18%

Carbohydrates 26g9%

Fiber 3g13%

Sugar 5g6%

Protein 19g38%

Vitamin A 1166IU23%

Vitamin C 10mg12%

Calcium 47mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

The jalapeño doesn’t add much heat to this, but if your family doesn’t like spicy at all, try adding some diced bell pepper.

Want More Indian-Inspired Recipes?

Indian food is easy to make at home (and easy to make healthy!). Here are some of our favorites:

• Tandoori Chicken – This traditional dish is simple (my favorite kind of recipe) and delicious. I typically serve it with cauliflower rice but there are a variety of ways to offer this meal (check the link for ideas).
• Zesty Hariyali Chicken Tikka – This green chicken recipe uses cilantro and mint for the marinade (that’s why the chicken ends up green!) and is a favorite to throw on the grill when it’s too hot to cook inside.
• Butter Chicken – If you’re looking for a warm meal that’s a bit different from the standard chili and soup, this is for you. It’s a mild Indian recipe so kids and those who don’t like spicy things should still enjoy it.
• Coconut Chicken Curry – My family is really into Indian food flavors and I’m okay with that since Indian food is typically healthy and easy to make. This Instant Pot recipe is as simple as it gets.
• Indian Chicken Kebabs – Who doesn’t love kebabs? This recipe is simple and delicious (my favorite combination!).

Since many Indian food recipes are one-pot meals, we make them often, even during the week.

What’s your favorite Indian food dish that you make at home?