The word Mulligatawny comes from the Tamil words “milagay” or “milagu” which means pepper, and “tanni” meaning water. While the name of this soup literally means “pepper water,” the flavors are far from simple!
Mulligatawny Soup is a classic British-Indian dish that became popular during the time of Colonial rule in India and originated in the South of India. Though classified as an Indian dish, I would more so consider this a fusion recipe as the dish borrows notes from both culinary roots. The soup marries lovely warming spices with warm and comforting ingredients like red lentils, carrots, pumpkin, and onion, and is sweetened ever so slightly with apple. The soup gets its velvety texture from coconut milk, which we add right at the end of our cooking. The coconut milk not only adds richness to the soup but gives us those healthy fats we need to stay satiated.
Simple spices with complex flavor
In regards to spices, we are keeping it fairly simple with just garam masala and turmeric powder.
Garam masala is an Indian spice blend that uses warming spices like toasted cumin, coriander, cardamom, cinnamon, and cloves. You should be able to find garam masala quite easily in most large grocery stores.
Turmeric powder is a deep golden-yellow spice that has an earthy flavor. It’s known for its anti-inflammatory benefits and is what gives our soup its beautiful yellow color.
Plant-Based Whole30 Mulligatawny Soup can be prepared stove-top or in an instant pot. (Below, you will find instructions for both methods.)
If you are meal-prepping for your Plant-Based Whole30, feel free to make a double batch of this beautiful soup. The soup freezes and reheats beautifully!
This soup holds its own, but If you are looking to pair this soup with a side dish, oven-roasted gobi aloo (cauliflower & potato) or a simple green salad goes perfectly!
Plant-Based Whole30 Mulligatawny Soup
Ingredients
- 2 tbsp avocado oil or coconut oil
- 1 tsp whole black peppercorns
- 3 medium to large cloves of garlic roughly chopped
- 1 inch piece of ginger roughly chopped
- 1 medium onion roughly chopped
- 1 stalk of celery roughly chopped
- 1 medium carrot diced
- 1/2 cup diced pumpkin (can sub with sweet potato)
- 1/2 red apple chopped
- 1/3 cup red lentils (masoor dal) rinsed and drained
- 3-4 cups vegetable broth (or water)
- 1 tsp garam masala
- 1/4 tsp cinnamon
- 1/4 tsp turmeric powder
- salt to taste
- 1/2 cup coconut milk
Optional Garnish
- lemon wedges
- fresh chopped cilantro
- roasted cashews
- chili oil/flakes
Instructions
Stovetop
- HEAT a large pot or Dutch oven over medium heat and add your avocado oil. Once hot add your peppercorns and allow them to become fragrant.
- ADD the garlic, ginger, and onion, and sauté for 1 min or until onions are translucent.
- ADD the celery, carrot, pumpkin, apple, and lentils. Gently stir everything together, and allow to cook for 3 to 5 minutes. We want all the veggies to get a little color.
- POUR in 4 cups vegetable broth and add the garam masala and cinnamon. Give everything a nice mix and allow the soup to come to a boil. Lower the heat to a simmer and cook covered for 30 minutes.
- TURN OFF the stove, and uncover your soup. Either use an immersion blender or a blender (once the soup is cool enough) to pure it to your liking. This is a personal preference. Some like their Mulligwitani chunky, while others prefer it smooth. If you do choose to pure till smooth, you can go the extra step of straining the soup if you like.
- HEAT your soup back up on a low flame and add in your turmeric, salt, and coconut milk.
- TASTE your soup and adjust the seasoning if needed.
- SERVE garnished with chopped roasted cashews, fresh cilantro, lemon wedges, and some chili oil or flakes if you like a little heat!
Instant Pot
- Set the Instant Pot to sauté mode and heat the avocado oil. Once hot, add your peppercorns and allow them to become fragrant.
- ADD the garlic, ginger, and onion, and sauté for 1 min or until the onions are translucent.
- ADD the celery, carrot, pumpkin, apple, and lentils. Gently stir everything together, and allow to cook for 3 to 5 minutes. We want all the veggies to get a little color.
- POUR in 3 cups vegetable broth and add the garam masala and cinnamon. Give everything a nice mix. Pressure cook your soup for 10 minutes and allow the pressure to release naturally.
