Chunky butternut mulligatawny

Chunky butternut mulligatawny

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(71 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


  • 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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9th Dec, 2019
I do this for a 5:2 diet day. It is so tasty, and the calorie count works out just fine, especially as we only eat once on fast days. Really something to look forward to!
14th Oct, 2019
Chunky winter warmer. Took a little longer to prepare the veg than it said but we'll worth the time this was delicious. Followed the method to the letter but added a stick of frozen ginger as well. Found the cooking time to be spot on. Made ample so froze some for another day.
10th Sep, 2019
This is seriously one of the best soups I've made. I'm going to do exactly what people hate about these comments and list the changes I made: i didn't have butternut squash in the house but i had a bit of slightly flaccid pumpkin and a sweet potato so used that instead. I didn't have nigella seeds so just didn't put any in. I put 3Tbsn of curry powder in and honestly, it was delicious! It needed a bit longer on the stovetop than the recipe said but that worked well because the bread needed more baking anyway. And it makes heaps so we're sorted for work lunches for a few days!
18th Sep, 2018
Delicious, will make again
13th Sep, 2018
Fantastic dish. Yummy, healthy and filling. Is a little time consuming as it there's a lot of chopping involved to get everything nice, small and finely chopped. Found the cooking times to be perfect, but prep taking a little longer than stated.
7th Mar, 2018
I have followed the recipe closely,but as I'm a wimp with spice I only put in 2 level tbs of curry powder. It is so hot I can't eat it. Have even added coconut milk as I hate waste and don't want to throw away. Defeats the object though as I wanted to eat on the 5 2 diet. Are we sure the recipe shouldn't read tsp rather than tbs?
21st Jan, 2018
Really tasty! I followed the recipe almost to the tee but I added 1tsp of cinnamon as I'm not that keen and added 11/2 tbsp go Nigella seeds. I also added ginger and garlic paste. This was fabulous! I'm not sure what the other comments about timings being wrong are talking about, the timings are perfect. Perhaps they didn't cut the butternut up small enough like it states in the recipe.
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!


Helen Pickin-Jones's picture
Helen Pickin-Jones
7th Oct, 2019
Is it safe to freeze this and reheat as has rice in it? Or best to cook rice separately and mix in before serve - imagine would end up with too much liquid if did this?
goodfoodteam's picture
8th Oct, 2019
Thanks for your question. If cooled quickly you can freeze with the rice in the soup. The longer cooked rice is left at room temperature, the more likely it is that the rice will become unsafe to eat. Cool within one hour and freeze. Defrost in the fridge, then reheat until steaming hot throughout before serving. Alternatively, freeze after step 1 and continue from step 2 once defrosted.
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. 
Sakura Cerezo's picture
Sakura Cerezo
20th Mar, 2018
Dont add the whole amount curry powder
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