Chunky butternut mulligatawny

Chunky butternut mulligatawny

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(67 ratings)

Prep: 25 mins Cook: 40 mins

Easy

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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Ingredients

  • 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
    Onion

    Onion

    un-yun

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

  • 2 dessert apples, peeled and finely chopped
    Apples

    Apple

    ap-pel

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

  • 3 celery sticks, finely chopped
    Celery

    Celery

    sell-er-ee

    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
    Parsley

    Parsley

    par-slee

    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

Method

  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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abident
12th Jan, 2016
5.05
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
15th Jun, 2015
5.05
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
6th May, 2015
5.05
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
26th Feb, 2015
4.05
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
12th Feb, 2015
5.05
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
2nd Feb, 2015
5.05
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
31st Jan, 2015
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
2nd Feb, 2015
5.05
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
28th Jan, 2015
5.05
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
8th Oct, 2014
4.05
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

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