Mulligatawny Soup

Makes 4 cups (1 L)

In one of the languages of southern India, “mulligatawny” means, literally, “pepper water.” The spiciness in this light soup varies according to how much pepper and ginger you add. If you like it hot, adjust the amounts; this version is mildly spicy. The sweetness of apple and celery balances the spice, and the crunch of uncooked apple as a garnish adds an appealing texture.

1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cloves garlic, minced
1 tablespoon (15 mL) minced ginger
1 cup (250 mL) sliced celery
1 tablespoon (15 mL) tomato paste
1 1/2 teaspoons (7 mL) curry powder
1/4 teaspoon (1 mL) celery seeds
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) black pepper
4 cups (1 L) water
1/4 cup (60 mL) white basmati rice
1 apple, diced
Put the oil in a pot over medium heat; add onion, garlic, ginger, and celery and sauté for 5 minutes or until the onion is translucent. Stir in the tomato paste, curry powder, celery seeds, salt, and pepper. Cook for 3 minutes, stirring frequently to prevent sticking and scorching. Add the water and basmati rice, bring to a boil, cover, reduce heat, and simmer for 30 minutes. Adjust seasoning, garnish with apple, and serve.

Per cup (250 mL): calories: 118, protein: 2 g, fat: 4 g, carbohydrate: 22 g (6 g from sugar), dietary fibre: 3 g, calcium: 34 mg, iron: 1 mg, magnesium: 14 mg, phosphorus: 21 mg, potassium: 221 mg, sodium: 152 mg, zinc: 0.2 mg, thiamin: 0.1 mg, riboflavin: 0 mg, niacin: 1 mg, vitamin B6: 0.1 mg, folate: 13 mcg, pantothenic acid: 0.1 mg, vitamin B12: 0 mcg, vitamin A: 29 mcg, vitamin C: 7 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0 g

Percentage of calories from protein 6%, fat 26%, carbohydrate 68%