Chunky Butternut Mulligatawny Food

CHUNKY BUTTERNUT MULLIGATAWNY

Chunky butternut mulligatawny image

This spicy soup with basmati rice and apples is chunky, warming and wholesome - plus its low in fat and calories to boot.

Provided by Cassie Best

Time 1h5m

Number Of Ingredients 14

Ingredients

2 tbsp olive or rapeseed oil
2 onions , finely chopped
2 dessert apples , peeled and finely chopped
3 celery sticks, finely chopped
½ small butternut squash , peeled, seeds removed, chopped into small pieces
2-3 heaped tbsp gluten-free curry powder (depending on how spicy you like it)
1 tbsp ground cinnamon
1 tbsp nigella seeds (also called black onion or kalonji seeds)
2 x 400g cans chopped tomatoes
1 ½l gluten-free chicken or vegetable stock
140g basmati rice
small pack parsley , chopped
3 tbsp mango chutney , plus a little to serve, if you like (optional)
natural yogurt , to serve

Steps:

Heat the oil in your largest saucepan. Add the onions, apples and celery with a pinch of salt. Cook for 10 mins, stirring now and then, until softened. Add the butternut squash, curry powder, cinnamon, nigella seeds and a grind of black pepper. Cook for 2 mins more, then stir in the tomatoes and stock. Cover with a lid and simmer for 15 mins.
By now the vegetables should be tender but not mushy. Stir in the rice, pop the lid back on and simmer for another 12 mins until the rice is cooked through. Taste and add more seasoning if needed. Stir through the parsley and mango chutney, then serve in bowls with yogurt and extra mango chutney on top, if you like.

Nutrition Facts : Calories 212 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 37 grams carbohydrates, Sugar 15 grams sugar, Fiber 6 grams fiber, Protein 6 grams protein, Sodium 0.5 milligram of sodium

MULLIGATAWNY

Mulligatawny image

A sweet and spicy, British-born soup that features a heavy Indian influence with ingredients like coconut milk, lentils, and curries. There are about a million varieties, but I prefer the smoother, soupier versions than the more rustic, chunkier stews. Garnish with peanuts and cilantro and drizzle with heavy cream.

Provided by Brian Genest

Time 2h45m

Yield 10

Number Of Ingredients 27

Ingredients

3 (5 ounce) skinless, boneless chicken breast halves
2 teaspoons chili powder
2 teaspoons salt, divided
3 tablespoons coconut oil
4 medium carrots, diced
1 medium Granny Smith apple - peeled, cored, and sliced
1 medium onion, diced
2 stalks celery, diced
3 tablespoons minced garlic
2 tablespoons minced fresh ginger
4 cups chicken stock, or more as needed
1 ½ cups coconut milk
½ cup dry red lentils
1 tablespoon red curry powder
1 tablespoon hot (Madras) curry powder
1 tablespoon ground cumin
1 tablespoon chopped fresh thyme
1 tablespoon hot English mustard
1 teaspoon ground cinnamon
1 teaspoon dried oregano
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground nutmeg
½ teaspoon cayenne pepper
1 bay leaf
4 tablespoons tomato paste
4 cups cooked rice

Steps:

Rub chicken breasts with chili powder and 1 teaspoon salt. Place in a baking dish and let rest for 1 hour.
Preheat the oven to 400 degrees F (200 degrees C).
Bake chicken in the preheated oven until no longer pink in the centers and juices run clear, about 15 minutes. Remove from the oven and coarsely shred with 2 forks; set aside.
Pour coconut oil into a large pot and heat over medium heat. Add carrots, apple, onion, and celery. Cook for 5 to 6 minutes, then add in garlic and ginger. Cook 1 minute more.
Pour in 4 cups chicken stock, coconut milk, lentils, both curry powders, cumin, thyme, mustard, cinnamon, oregano, coriander, turmeric, nutmeg, cayenne, and bay leaf. Bring to a simmer. Reduce heat to medium-low and cook for 30 minutes.
Fish out and discard the bay leaf. Use an immersion blender to blend into a smooth sauce. Add tomato paste and chicken; cook for another 20 minutes. If it appears too thick, add a little more stock, but the soup is pretty thick. Season with remaining 1 teaspoon salt.
Spoon cooked rice into bowls and ladle soup over top to serve.

Nutrition Facts : Calories 329.7 calories, Carbohydrate 37.8 g, Cholesterol 26.6 mg, Fat 13.6 g, Fiber 6.1 g, Protein 15.5 g, SaturatedFat 10.4 g, Sodium 1058.9 mg, Sugar 5.4 g

MULLIGATAWNY

Mulligatawny image

Categories Chicken Stew Simmer Boil

Yield makes 4 servings

Number Of Ingredients 12

Ingredients

2 tablespoons corn, grapeseed, or other neutral oil
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon ground turmeric
2 medium onions, chopped
3 medium carrots, sliced
4 celery stalks, chopped
1 white turnip, peeled and sliced, optional
6 cups chicken or vegetable stock, preferably homemade (page 160 or 162), or water
3 tablespoons curry powder, preferably homemade (pages 592-593)
Salt and black pepper to taste
1/4 cup chopped fresh cilantro leaves

Steps:

Heat the oil in a deep, heavy saucepan over medium-high heat. Add the garlic, cumin, and turmeric and cook until fragrant, about 30 seconds. Add the onions, carrots, celery, and turnip if you're using it and cook, stirring occasionally, until the vegetables begin to soften, about 10 minutes. Add the stock, bring to a boil, then lower the heat and simmer for 15 minutes.
Stir in the curry powder and cool the mixture slightly if time allows (it's never a good idea to puree boiling hot mixtures if you can avoid it). Use a food mill, an immersion blender, or an upright blender to puree the stew.
Reheat the stew in the saucepan, season with salt and pepper, garnish with cilantro, and serve.
Mulligatawny with Coconut Milk
Stir 1/2 cup coconut milk, homemade (page 584) or canned, into the soup after seasoning with salt and pepper; heat through and serve.
Chunky Mulligatawny with Chicken
Add 1 pound chicken breasts or thighs, skinned, boned, and cut into 1/2 inch cubes, to the saucepan with the vegetables. Do not puree the soup.

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