Chunky butternut mulligatawny

This Chunky Butternut Mulligatawny recipe is a delicious and filling flavorful soup. Made with fragrant basmati rice and crisp apples, it offers a warming and healthy experience. Not only is it full of flavor, but it’s also a low-fat and low-calorie option, making it a nutritious choice for a comforting meal. Whether you enjoy it for lunch or dinner, this soup will tantalize your taste buds while keeping your health in check.

Ingredients

  • 2 tablespoons olive or rapeseed oil
  • 2 onions, finely chopped
  • 2 dessert apples, peeled and finely chopped
  • 3 celery stalks, finely chopped
  • ½ small butternut squash, peeled, seeds removed, chopped into small pieces
  • 2-3 heaped tablespoons 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 of chopped tomatoes
  • 1½ l gluten-free chicken or vegetable broth
  • 140g basmati rice
  • small packet of parsley, chopped
  • 3 tbsp mango chutney, plus some for serving if you like (optional)
  • Natural yogurt for serving

Preparation steps

  1. Heat the oil in your largest pot.
  2. Add onions, apples and celery with a pinch of salt.
  3. Cook for 10 minutes, stirring occasionally, until the mixture is soft.
  4. Add butternut squash, curry powder, cinnamon, black cumin seeds and a pinch of black pepper.
  5. Cook for another 2 minutes, then add the tomatoes and stock.
  6. Cover with a lid and simmer for 15 minutes.
  7. The vegetables should be tender by now, but not mushy.
  8. Stir in the rice, replace the lid and simmer for another 12 minutes until the rice is cooked through.
  9. Taste and add additional spices if necessary.
  10. Stir in the parsley and mango chutney.
  11. Serve in bowls with yogurt and additional mango chutney if desired.

Nutritional Information

Equipment and tools

  • dulcimer
  • Knife
  • frying pan
  • Big pot
  • wooden spoon
  • measuring spoon
  • tin opener
  • Serving bowls

Allergen information

This recipe may contain the following allergens:

  • Nuts (if using mango chutney)
  • celery

Storage and leftovers

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.

Health Benefits of Chunky Butternut Mulligatawny

Coarse butternut mulligatawny is not only a delicious and flavorful dish but also has several health benefits due to its nutritious ingredients. Let’s take a closer look at some of the key ingredients and their potential health benefits:

Butternut squash

Butternut squash serves as the main ingredient in this recipe and provides an excellent source of vitamins, minerals and fiber. It is rich in vitamin A, which promotes good vision, immune function and skin health. Additionally, it contains antioxidants that help fight inflammation and protect against chronic diseases such as heart disease and certain types of cancer.

Onions

Finely chopped onions not only add to the flavor of the dish but also provide various health benefits. They’re full of antioxidants and contain compounds that can help reduce inflammation, lower cholesterol, and regulate blood sugar levels. Onions are also a good source of fiber, which aids digestion and promotes a healthy gut.

Apples

Adding peeled and finely chopped apples to this recipe not only adds a touch of sweetness to this recipe but also provides additional nutrients. Apples are high in fiber and contain antioxidants that support heart health, reduce the risk of stroke and help with weight control. Due to their natural sugar content, they also provide a natural source of energy.

celery

Finely chopped celery adds a refreshing crunch and brings several health benefits to the dish. Celery is low in calories but rich in vitamins, minerals and fiber. Known for its anti-inflammatory properties, it can help regulate blood pressure, improve digestion and support bone health.

Curry powder

The generous amount of gluten-free curry powder in this recipe not only adds flavor, but also potential health benefits. Curry powder typically contains a blend of spices such as turmeric, coriander, cumin and fenugreek. Turmeric, in particular, contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties that may help relieve arthritis symptoms, improve brain health, and reduce the risk of chronic diseases such as heart disease and diabetes.

rice

Basmati rice, a popular type of rice used in this recipe, is known for its fragrant aroma and unique taste. It is a good source of complex carbohydrates that provide energy and promote satiety. Basmati rice also contains important vitamins and minerals such as niacin, thiamine and magnesium.

Parsley

The small packet of chopped parsley adds freshness and a touch of flavor to the dish. Parsley is rich in vitamins A, C and K as well as folic acid and iron. It contains powerful antioxidants that can help protect against oxidative stress and support overall health.

Mango chutney

While the addition of mango chutney is optional, it can enhance the flavor of this chunky butternut mulligatawny. Mangoes are a good source of fiber, vitamins A and C, and other beneficial plant compounds. They are associated with improved digestion, a stronger immune system and healthy skin.

Natural yoghurt

Serving the chunky butternut mulligatawny with a dollop of plain yogurt adds a creamy and tangy touch. Yogurt is an excellent source of probiotics, which promote a healthy gut microbiome. It also contains calcium, protein and various vitamins and minerals.

By combining these nutritious ingredients, chunky butternut mulligatawny not only delights your taste buds but also offers a range of health benefits. Enjoy this hearty and healthy meal knowing you are nourishing your body with nutrient-dense ingredients.

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