May 26, 2018

Mulligatawny Soup ~ plant-based and oil-free!


Greetings from the mountains, Dear Ones! Ahhh… warm weather is finally gracing us here in the northern hemisphere after such a harsh winter. I am so happy to have gotten our garden started and the open windows with the fresh breezes are a pleasure! 

Well, you know me. I love a good soup, be it in the winter or summer months. Nothing beats the ease of a one-pot meal like a hearty soup. And THIS is one I’ve been wanting to make and share for a long time. It’s called an “Indian” soup because of those ever-aromatic Indian spices but it actually has its origin in Great Britain! Who knew? But wherever it began, it ends up in my happy belly! So without further ado, below is the recipe for a flavorful, plant-based Mulligatawny soup!

NOTE: PLEASE don’t be put off by the long list of Indian spices. I have built my spice cupboard bit by bit. If you don’t have all of them, use what you can find easily. It will still be yummy. I will include some Amazon links above the recipe card, if you want to purchase some of these spices to build your own Indian arsenal of flavor. 🙂 Enjoy!

Healthy trails,





Fenugreek Seeds
Fenugreek Leaves
Ceylon Cinnamon
Coriander Seeds

Mulligatawny Soup ~ plant-based, oil-free!

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 10 cups

A hearty, flavorful and aromatic soup!


  • 1 pound dry red lentils
  • 2 apples, peeled and chopped
  • 1 cup coconut milk or other unsweetened, plant-based milk
  • 1/2 cup chopped onion
  • 1 cup chopped carrot
  • 2 tsp ground coriander seeds
  • 2 tsp grated ginger
  • 2 tsp minimally processed sugar (I used coconut sugar)
  • 1 tsp whole cumin seeds
  • 1 tsp ground fenugreek seeds
  • 1 tsp anise seeds
  • 1 tsp ground fenugreek leaves
  • 1 tsp cinnamon (try to use Ceylon cinnamon, it has a more mellow flavor)
  • 1/4 tsp cardamom powder
  • 1/4 tsp turmeric powder
  • 1/2 tsp ground black pepper
  • pinch of asafetida
  • 1/2 tsp salt (optional)
  • 7 cups pure water


  1. Add all ingredients to a soup pot and simmer until the lentils and carrots are tender (about 30 min), stirring occasionally.
  2. Transfer to a blender and blend until smooth. BE CAREFUL! You may want to wait until it's cooled a bit, depending on your blender. You can also add more water if you prefer a thinner, brothy type of soup. I like mine thick!
  3. Garnish with some cilantro leaves if desired.
Schema/Recipe SEO Data Markup by Zip Recipes Plugin


2 responses to “Mulligatawny Soup ~ plant-based and oil-free!”

  1. Jen says:

    Looks so good Helyn! Can’t wait to try this ?.

Leave a Reply

Your email address will not be published. Required fields are marked *