Chunky butternut mulligatawny

Chunky butternut mulligatawny

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(36 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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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.
25th Feb, 2016
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.
12th Jan, 2016
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.
15th Jun, 2015
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
6th May, 2015
A great low calorie recipe, I've really struggled to find nice, filling 5:2 recipes. This is now up there with my favourites.


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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