My family loves Indian food, so I’m always on the lookout 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 the British rule in India (1858-1947). Because this dish was so popular at the time, it was widely mentioned in European literature. Mulligatawny soup (meaning chili water or pepper water) 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 recreating it at home with my favorite healthy ingredients. Luckily, the soup is pretty healthy to begin with and only needs a few tweaks to suit my preferences.
How to make healthy Mulligatawny soup
Since soups tend to include a lot 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 is a grain-free flour made from yucca (cassava) root. It works great as a flour substitute for most recipes.
- Kettle and chicken broth fire – If I don’t have homemade broth on hand, I always use Kettle and Fire. Their broth is made from bones and organic vegetables. It’s also the best store-bought stock I’ve ever tried!
- Coconut milk – Instead of heavy cream, I use coconut milk in this soup. We’re not 100% dairy-free, but I like to save our raw dairy for recipes that call for it (like homemade cream of mushroom soup). In Indian food, coconut milk works great and is sometimes preferred. You can use heavy cream instead if you 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.
Mulligatawny Indian Soup Recipe
This savory chicken, vegetable and rice soup with curry spices, cumin and turmeric is the perfect winter food.
Optional toppings
- ½ cup cashew (fried)
- 1 bouquet coriander (minced)
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In a large soup pot, heat the oil over medium-high heat.
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Saute onion, celery, carrots and jalapeño until onion is softened and translucent.
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Add the garlic, apple and diced tomatoes and cook for another 3 minutes.
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Add the cassava flour, curry powder, cumin, turmeric and thyme and toss to coat.
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Add the stock and bring to a boil.
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Boil for 15 minutes.
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Add the rice and chicken and simmer for a further 20-25 minutes or until the rice is tender and the chicken is cooked through.
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Add the coconut milk and stir to combine.
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Remove from heat.
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Top with cashews and cilantro to serve if desired.
Nutrition facts
Mulligatawny Indian Soup Recipe
Amount per serving (1 cup)
Calories 320
Calories from fat 144
% daily value*
Fat 16 g25%
Saturated fat 13 g81%
Cholesterol 43 mg14%
Sodium 423 mg18%
Potassium 639 mg18%
Carbohydrates 26 g9%
Fiber 3g13%
sugar 5g6%
Protein 19 g38%
Vitamin A 1166 IU23%
Vitamin C 10 mg12%
Calcium 47 mg5%
Iron 2 mg11%
* Percent daily values are based on a 2000 calorie diet.
The jalapeño doesn’t add much heat to this, but if your family doesn’t like spicy at all, try adding some diced bell peppers.
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 usually serve it with cauliflower rice, but there are a variety of ways to serve this meal (check the link for ideas).
- Zesty Hariyali Chicken Tikka – This green chicken recipe uses cilantro and mint for the marinade (which is 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 little different from your 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 really likes the flavors of Indian food and I agree with this as Indian food is usually healthy and easy to prepare. 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 is your favorite Indian dish that you make at home?
