Mulligatawny is a warmly spiced, hearty soup that originated in South Indian cuisine, traditionally made with meat or vegetables, lentils, and a fragrant blend of curry spices. This Slimming World-friendly version keeps all the comforting flavor while using lean chicken, plenty of vegetables, and a light, broth-based finish—perfect for a filling lunch or dinner that fits your plan. It’s naturally low in fat and calories, yet so satisfying you won’t miss the cream or butter.
Ingredients
- 1 tbsp (15 ml) olive oil (or 1–2 sprays of low-calorie cooking spray)
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 2 celery stalks, diced (about 1 cup / 120 g)
- 2 carrots, peeled and diced (about 1 cup / 130 g)
- 2 garlic cloves, minced
- 1 tbsp (8 g) mild curry powder
- 1 tsp (2 g) ground cumin
- 1 tsp (2 g) ground coriander
- 1/2 tsp (1 g) ground turmeric
- 1/4 tsp (0.5 g) cayenne pepper (optional, for heat)
- 1 lb (450 g) boneless, skinless chicken breast, cut into 1-inch (2.5 cm) cubes
- 1/2 cup (100 g) red lentils, rinsed
- 6 cups (1.4 L) low-sodium chicken broth
- 1 can (14 oz / 400 g) diced tomatoes, undrained
- 1 apple (e.g., Granny Smith), peeled, cored, and diced
- 1 tbsp (15 ml) lemon juice
- Salt and freshly ground black pepper, to taste
- Fresh cilantro (coriander) leaves, for garnish (optional)
Instructions
- Heat the olive oil (or spray) in a large pot or Dutch oven over medium heat. Add the onion, celery, and carrots. Cook, stirring occasionally, until softened, about 5–7 minutes.
- Add the garlic, curry powder, cumin, coriander, turmeric, and cayenne (if using). Stir constantly for 1 minute until fragrant.
- Add the chicken cubes and cook, stirring, until they are lightly browned on all sides, about 3–4 minutes. (The chicken will finish cooking in the broth.)
- Stir in the rinsed red lentils, chicken broth, diced tomatoes (with their juices), and diced apple. Bring to a boil, then reduce heat to low, cover, and simmer gently for 25–30 minutes, or until the lentils are tender and the chicken is cooked through.
- Check that the chicken has reached a safe minimum internal temperature of 165°F (74°C) using a food thermometer, as per USDA FSIS guidelines. If not, continue simmering until it does.
- Stir in the lemon juice, then season with salt and pepper to taste. If you prefer a smoother texture, you can blend about half of the soup with an immersion blender (or in a regular blender in batches) and return it to the pot. For a chunky soup, skip blending.
- Ladle into bowls, garnish with fresh cilantro if desired, and serve hot.
Tips
- Spice level: Adjust the cayenne to your heat preference. For a milder soup, omit it entirely; for more kick, add a pinch more.
- Lentil texture: Red lentils break down quickly and thicken the soup naturally. If you prefer a thinner broth, reduce the lentils to 1/3 cup (65 g) or add an extra cup of broth.
- Apple choice: A tart apple like Granny Smith holds its shape and balances the spices. A sweeter apple, like Fuji or Gala, will make the soup slightly sweeter—both work well.
- Make it vegetarian: Swap the chicken for an extra can of chickpeas (drained and rinsed) or extra vegetables, and use vegetable broth. Cook the lentils until tender, about 20–25 minutes; no meat temperature check needed.
Serving Suggestions
Serve this soup as a main course with a side of warm naan bread, a crusty whole-grain roll, or a simple green salad. For a Slimming World-friendly accompaniment, try a portion of boiled basmati rice (measured as your Healthy Extra or synned accordingly) or a dollop of fat-free plain yogurt on top. It also pairs nicely with a spoonful of mango chutney for extra sweetness.
Variations
- Beef Mulligatawny: Use lean beef stew meat instead of chicken. Brown the beef first, then follow the recipe, simmering until the beef is tender (about 1 hour) and reaches 145°F (63°C) with a 3-minute rest.
- Shrimp Mulligatawny: Add raw peeled shrimp during the last 5 minutes of cooking, just until pink and opaque (145°F / 63°C). Omit the chicken.
- Vegetable Mulligatawny: Add extra vegetables like diced zucchini, bell pepper, or green beans. Use vegetable broth and add a can of drained chickpeas for protein.
- Creamy version: Stir in 1/2 cup (120 ml) of plain Greek yogurt or light coconut milk at the end (off the heat) for a creamier texture. Note this will add syns.
Storage and Reheating
Refrigerate leftovers in an airtight container within 2 hours of cooking. The soup will keep for 3–4 days in the fridge. To reheat, warm it in a pot over medium heat until piping hot (at least 165°F / 74°C), stirring occasionally. You can also microwave individual portions in a covered bowl for 2–3 minutes, stirring halfway. The soup thickens as it sits; add a splash of broth or water when reheating to reach your desired consistency. Freeze for up to 3 months in freezer-safe containers, leaving some headroom for expansion. Thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I use chicken thighs instead of breast? Yes, boneless skinless thighs work well and add a bit more flavor. Just make sure they are cooked to 165°F (74°C) as well.
Is this soup suitable for freezing? Absolutely. Freeze in individual portions for easy lunches. The lentils may soften further after thawing, but the flavor remains great.
Can I make this in a slow cooker? Yes. Sauté the vegetables and spices first, then transfer everything except the lemon juice to the slow cooker. Cook on low for 6–7 hours or high for 3–4 hours, until chicken is cooked through. Stir in lemon juice before serving.
What can I use instead of red lentils? Yellow or green lentils work, but green lentils hold their shape more and need a longer cooking time (about 40 minutes). You can also use a can of drained lentils added at the end.
How do I make it more filling? Add a can of drained chickpeas or a cup of cooked brown rice at the end. Both add fiber and bulk without extra fat.
Is this soup spicy? It has a mild warmth from the curry powder and cumin. The cayenne is optional; omit it for a completely mild version.
Related
- Chicken Breast Temp Cooked: Safe & Juicy Guide
- Crispy Chicken Breast Tenders Recipe
- Chicken Breast Tray Bake: One-Pan Easy Dinner
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).