Chunky butternut mulligatawny

Chunky butternut mulligatawny

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(42 ratings)

Prep: 25 mins Cook: 40 mins


Serves 6
This spicy soup with basmati rice and apples is chunky, warming and wholesome - plus its low in fat and calories to boot.

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal212
  • fat5g
  • saturates1g
  • carbs37g
  • sugars15g
  • fibre6g
  • protein6g
  • salt0.5g
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  • 2 tbsp olive or rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 onions, finely chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 dessert apples, peeled and finely chopped



    Grown in temperate regions, apples are one of the most widely cultivated tree fruits. There are…

  • 3 celery sticks, finely chopped



    A collection of long, thick, juicy stalks around a central, tender heart, celery ranges in…

  • 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
  • 1½ l gluten-free chicken or vegetable stock
  • 140g basmati rice
  • small pack parsley, chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 3 tbsp mango chutney, plus a little to serve, if you like (optional)
  • natural yogurt, to serve


  1. 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.

  2. 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.

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Comments, questions and tips

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18th Oct, 2017
Delicious. I didn’t bother with the seeds, but as others have commented,this is a recipe you can adapt to suit. I chopped the squash small, and had no problem with it being soft in the allotted time. It does make a large amount, and we all look forward to finishing it off on another day, especially as the flavours will develop.
29th Sep, 2017
I grate ginger in too. A delicious soup which improves with time so make more than you need and enjoy the next day too, or freeze. I also add some chopped leftover roast chicken if we have any
3rd Jul, 2017
After previous posts about the quantity I decided to halve the ingredients. Used brown rice as that's what I had. Didn't use any oil at all. As I didn't have much time I bunged it all in the slow cooker and left it on low all day. Utterly delicious!
29th Jun, 2017
I had to take the time to create an account just so as to post the necessary response to this recipe. The timings, as has now been the case with more than one listing on this website, are wrong. It does NOT take '15 minutes' to soften butternut cooked from raw. I do not know what machine or oven your poster is using here but it does not resemble the behaviour of a domestic oven. I have now been cooking this for over an hour at a low enough heat to ensure that i do not burn the tomato - of which there is too much with two cans, i'm afraid - and the butternut is still not soft. Please check your recipe timings or specify whether you are using commercial equipment. Or just specify your equipment so that home cooks know the values provided will vary wildly.
20th Jan, 2017
I've been inspired to sign up to this site just to comment on how brilliant this recipe is. I only managed just under 1L of stock due to my largest saucepan not being large enough so mine was probably a bit more like stew - but that's no bad thing! I also used 1 and a half tbsp of nigella seeds, and I think that was a good decision. It made 6 proper sized portions and I worked it out as just over 200 calories per serving. Thoroughly recommend this!
14th Jan, 2017
5 stars....can't seem to add...
14th Jan, 2017
Absolutely wonderful, very tasty and rather moreish! Strongly recommend; this is tasty and filling. Husband made double quantity so all set for freezer, he added packets of quinoa and rice mix (Costco) as had in cupboard, might cook for a bit longer next time as though he grated the butternut it was only just done but still very nice.
Jennifer Lucy
3rd Aug, 2016
This worked like a dream, was delicious, great for my 5:2 diet and I've frozen several portions. I'd pobably use slightly less cinnamon and a few more black onion seeds next time - the latter are well worth it! I got mine off Amazon for £1.44 (by TRS) but then my local supermarket got them back in stock anyway (by Schwartz). I could also only get tins of chopped tomatoes with garlic - but I think this worked really well in the end! I might use quick cook brown rice next time for 'healthiness' - but would, of course, still need to add it earlier for the required extra cooking time. I didn't use any natural yoghurt, but I think a little might be useful for the protein element/filling-ness! PS - they aren't joking when they say use your biggest pan!!
Jane Elizabeth
24th Jun, 2016
This was delicious, didn't add the nigella seeds & added a bit more rice. Fed 6 of us with lots left over.
31st Mar, 2016
I really enjoyed this - very filling and tasty for such a low calorie meal. I followed as instructed, but after reading the comments added 2 cloves of garlic and a thumb sized piece of grated ginger (which gave it a nice extra kick), and omitted the nigella seeds as I didn't want to buy them just for this recipe. It made 6 very generous portions (it's so filling with the rice and squash so you don't need much!), so could definitely stretch to 8. It says it's freezable so I've frozen the extra portions - hopefully it'll still taste as nice when reheated.


12th Jan, 2016
Do you have to use gluten free products in this, or would normal versions provide the same amount of calories? Also if I divide the finished soup into 6 even portions will that provide the 212 calories as am sticking rigidly to the 5:2 plan and can't see how much in grams a serving is!
goodfoodteam's picture
12th Feb, 2016
Thanks for getting in touch. There is no need to use gluten-free stock or gluten-free curry powder if you're not following a gluten-free diet. The calorie count is per serving (based on dividing the finished soup by 6) you can freeze this soup in 6 portions which will be perfect for your fasting days. If you want to be really strict weigh the whole quantity then divide into equal weight servings. Just be aware that ingredients in the "to serve" section, like the yogurt and extra chutney are not included in the calorie count. 
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