Chunky butternut mulligatawny

Chunky butternut mulligatawny

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(33 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 onion, finely chopped



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

  • 2 dessert apple, 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 (33)

Jennifer Lucy's picture

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's picture

This was delicious, didn't add the nigella seeds & added a bit more rice. Fed 6 of us with lots left over.

rachel_k's picture

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.

0ranges's picture

It didn't work. I followed the instructions but it just came out like 2 cans of chopped tomatoes and some vegetables and spice. It tasted too sickly because of all the tomato.. It took a lot longer than advised to get the rice and butternut squash to be cooked. The quantity you end up with is far too much. I just can't get a feel of it at all. Also, how much stock does it actually need? There seems to be a typo in the ingredients list.

abident's picture

Delicious, and perfect for a cold wintery '2' day.

I didn't have any nigella seeds, so I added about 1 tsp of celery salt, garam marsala and cumin.

For those who are being fastidious about weighing out portions...I worked out the whole dish divided into 6 portions is 546g per portion.

Sarahphe's picture

Really easy and quick to make. We also added fresh ginger, garlic and some fresh chilli for a bit of added kick. Very filling and tasty and as its all in one pot even less washing up! We halved the quantity and there is still easily enough for 4 adults

t.leman's picture

A great low calorie recipe, I've really struggled to find nice, filling 5:2 recipes. This is now up there with my favourites.

jaynepearson's picture

I added some grated freshy ginger and a hit of garlic - I imagine it would have been lacking without the extra spice. Very nice though and will definitely be making again - perfect for 5:2 days. I made half the quantity (there are only two of us) and there is loads left over (now in the freezer for a diet day next week).

catmeena's picture

Love this recipe, its so tasty and so easy to make! I added another stick of celery and some chicken and easily got 8 portions out of it. Worked out at 253 calories per portion with the additions and provided a very filling lunch!

fayesiedaisy's picture

Really enjoyed this recipe. Made it for myself, the husband and the parents and it went down very well. Made it according to the recipe - had a lovely flavour and is very hearty - perfect for a snowy winter night! Recipe says serves six but you could get 8 portions out of this - and I promise, we aren't small portion people in my house!

meredithjean's picture

I'm new to the site and really excited about fasting day recipes for the 5:2 diet. I haven't been able to find how many servings this recipe makes? Is there some information I haven't found yet on serving sizes? I'm very keen to make this recipe and know I'm serving 212 calories per serve. Thank you :)

fayesiedaisy's picture

Are you viewing the website on a phone / tablet? If so, click where it says 'nutritional and other information' and it will show how many it serves. This recipe serves 6 :)

glitterlou79's picture

fantastic recipe, very tasty and smells amazing when its cooking. when I first made it, we had had a curry the night before and I didn't want rice again, so instead of adding the rice, I threw in a can of chickpeas which worked equally as well. have made it several times sine. its is a firm favourite in our house.

nikkinoodle40's picture

Great recipe, lovely substantial soup. Left overs put in the fridge but the rice tended to absorb the liquid, so reheated in the pan with the addition of more stock

farah474's picture

Love hotpot stew-like recipes so made this and was really happy with the result. Built on the recipe to include meat - 500g small beef chunks (cooked with the apples and onions) , 2 cloves of garlic, 2 carrots and about 200g canned chickpeas. Didn't use celery. Was a bit cautious with the cinnamon, two-thirds of a tablespoon. Put in about 160g rice (used Thai Jasmine), and reduced the stock to 1 litre for a thicker, stew consistency. Topped it off with fresh spinach leaves and a splash of lime when serving.

jtweedie's picture

Makes a lovely, thick, tasty soup. I didn't add the mango chutney though; I think that would have made it a bit too sweet and sickly.

I also adapted it into a chicken mulligatawny. I simply fried some thinly sliced chicken in a little of the curry powder, and added it in place of the butternut squash. Next time I'll adapt it a bit further by trying some alternative spices.

jtacon's picture

Quite good but I think I'll put less rice next time (maybe 100g) because with 140g, it ended more like a congee than a soup or even a stew. On the other hand, I'll put more squash (probably 1).

shazia_sadia's picture

Just had this for dinner on a rainy wet May evening and it was de-lish.Perfect comfort food. Didn't have any cooking apples or mango chutney so made with out it. Followed rest of recipe more or less as above. A squeeze of lemon juice adds a nice finish. Definitely makes more than 6 servings.

_Roo_'s picture

This is a great recipe! It turned out very thick, and more like a stew, but is very tasty and pretty easy to make (cutting up squash is always a bore). I cut up the onion, celery and apple really small, but left the squash fairly chunky.

It made enough for ten mug sized portions for lunch at work. I worked out that it cost about £4.50 for me to make the whole batch, including oil.


Questions (2)

sillycow1981's picture

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

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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