Healthy Mulligatawny Soup Recipe (Easy & Flavorful)

Mulligatawny soup is a warmly spiced, hearty soup that originated in South Indian cuisine, later adapted by British cooks during the colonial era. This healthy version is packed with vegetables, lentils, and lean chicken (optional), making it a satisfying and nutritious meal in a bowl. It’s naturally gluten-free and can be made vegan easily, without sacrificing any of the rich, complex flavor.

Ingredients

2 tablespoons (30 ml) olive oil or coconut oil
1 large yellow onion, diced (about 1 ½ cups / 190 g)
2 carrots, peeled and diced (about 1 cup / 130 g)
2 celery stalks, diced (about ¾ cup / 100 g)
1 large apple (such as Granny Smith), peeled, cored, and diced (about 1 ½ cups / 200 g)
3 cloves garlic, minced
1 tablespoon (15 g) fresh ginger, grated
2 tablespoons (14 g) mild curry powder
1 teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon cayenne pepper (optional, for heat)
½ cup (100 g) red lentils, rinsed
6 cups (1.4 L) low-sodium chicken or vegetable broth
1 (13.5 oz / 400 ml) can light coconut milk
1 lb (450 g) boneless, skinless chicken breast (optional; omit for vegan)
2 tablespoons (30 ml) fresh lemon juice
Salt and freshly ground black pepper, to taste
Fresh cilantro, chopped, for garnish

Instructions

Heat the oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the onion, carrots, celery, and apple. Cook, stirring occasionally, until the vegetables begin to soften, about 5–7 minutes.
Add the garlic, ginger, curry powder, turmeric, cumin, and cayenne (if using). Stir constantly for 1 minute until fragrant.
Add the rinsed red lentils and the broth. Stir well, scraping up any browned bits from the bottom. If using chicken, add the whole chicken breast now. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the lentils are tender and the chicken is cooked through.
If you added chicken, remove it to a cutting board. Using two forks, shred the chicken into bite-sized pieces. Set aside.
Using an immersion blender, purée the soup until smooth (or carefully transfer in batches to a countertop blender and blend until smooth, then return to the pot). If you prefer a chunky texture, blend only half the soup.
Stir in the coconut milk and shredded chicken (if using). Simmer gently for another 5 minutes to heat through. Season with salt and pepper to taste.
Remove from heat and stir in the lemon juice. Ladle into bowls and garnish with fresh cilantro.

Tips

Substitutions: Swap the chicken for a can of drained chickpeas for a vegetarian version. Use regular coconut milk for a richer soup, or omit it entirely for a lighter broth. If you don’t have red lentils, use yellow split peas (increase cooking time by 10 minutes).
Blending safely: If using a countertop blender, never fill it more than halfway with hot liquid. Remove the center cap of the lid and cover with a kitchen towel to let steam escape, and blend on low speed to avoid splatters.
Make it ahead: The flavors deepen overnight, so this soup is even better the next day. Store in the refrigerator for up to 4 days, or freeze for up to 3 months.
Common mistake: Don’t skip the apple—it adds a subtle sweetness that balances the curry and is essential to the classic flavor. Also, be sure to rinse the lentils thoroughly to remove any debris.

Serving Suggestions

Serve this soup with a dollop of plain yogurt or a swirl of extra coconut milk, and a side of warm naan, crusty bread, or steamed basmati rice. For a complete meal, pair it with a simple green salad dressed with lemon vinaigrette.

Variations

Vegetarian Mulligatawny: Omit the chicken and use vegetable broth. Add 1 cup (150 g) of diced sweet potato or butternut squash along with the other vegetables for extra heartiness.
Spicy Mulligatawny: Increase the cayenne to ½ teaspoon or add a finely chopped green chili (like serrano) with the garlic and ginger.
Curry powder swap: Use 1 tablespoon of garam masala plus 1 teaspoon of ground coriander in place of the curry powder for a different spice profile.
Add greens: Stir in a few handfuls of fresh spinach or kale during the last 5 minutes of cooking until wilted.

Storage and Reheating

Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water to thin if needed. You can also microwave individual portions in 1-minute intervals, stirring between each. Freeze in freezer-safe containers for up to 3 months; thaw overnight in the refrigerator before reheating.

Frequently Asked Questions

Can I make this soup without coconut milk? Yes. Simply omit it and use a little extra broth. The soup will be lighter and less creamy, but still delicious. You can also substitute with plain yogurt (stir in at the end, off the heat) or a splash of heavy cream.

Is mulligatawny soup gluten-free? As written, yes—curry powder and all other ingredients are naturally gluten-free. Just be sure to check your curry powder label, as some blends may contain wheat flour as a thickener.

Can I use chicken thighs instead of breasts? Absolutely. Boneless, skinless thighs will work perfectly and may be more flavorful. Cook them the same way, and shred after simmering.

Why is my soup too thick? Red lentils absorb a lot of liquid. If your soup becomes too thick after blending or reheating, simply stir in additional broth or water until it reaches your desired consistency.

Can I freeze this soup? Yes, this soup freezes well for up to 3 months. The coconut milk may separate slightly upon thawing, but a good stir while reheating will bring it back together.

What does “mulligatawny� mean? The name comes from the Tamil words milagu (pepper) and tanni (water), literally meaning “pepper water.� It was originally a thin, spicy broth, but British adaptations made it thicker and more substantial.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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