Mulligatawny is a British take on an Indian soup, usually made with red lentils. We have used easier-to-find red kidney beans and added kale for a nutritional boost.
Gluten-Free Mulligatawny Soup with Kale
- Prep Time 40 min
- Total 50 min
- Servings 8
- Ingredients 13
Ingredients
- 2 teaspoons olive oil
- 2 large yellow onions, chopped (2 cups)
- 2 cloves garlic, finely chopped
- 2 tablespoons curry powder
- 1/4 teaspoon ground red pepper (cayenne)
- 6 cups reduced-sodium chicken broth
- 2 cans (19 oz each) red kidney beans, drained, rinsed
- 1 cup chopped cooked chicken breast
- 1 bunch (8 oz) fresh kale, ribs removed, leaves coarsely chopped (6 cups)
- 1/2 cup canned unsweetened light coconut milk
- 1/4 cup lemon juice
- 4 cups hot cooked brown rice
- 1 Granny Smith apple, chopped
Instructions
-
Step1In 4-quart Dutch oven, heat oil over medium-high heat until hot. Add onions; cook until light golden brown, stirring occasionally. Add garlic; cook until fragrant, about 30 seconds. Add curry powder and red pepper; stir. Add broth and beans; mix well. Heat to boiling.
-
Step2Stir in chicken, kale and coconut milk. Return to boiling. Reduce heat; simmer about 5 minutes or until chicken is heated and kale is wilted. Remove from heat; stir in lemon juice.
-
Step3Working in batches, puree soup in blender until smooth. Serve soup over rice, topped with apple.
Nutrition
370
Calories
4 1/2g
Total Fat
21g
Protein
61g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 370
- Calories from Fat
- 40
- Total Fat
- 4 1/2g
- 7%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 15mg
- 5%
- Sodium
- 680mg
- 28%
- Potassium
- 680mg
- 19%
- Total Carbohydrate
- 61g
- 20%
- Dietary Fiber
- 12g
- 48%
- Sugars
- 6g
- Protein
- 21g
% Daily Value*:
- Vitamin A
- 160%
- 160%
- Vitamin C
- 60%
- 60%
- Calcium
- 15%
- 15%
- Iron
- 25%
- 25%
Exchanges:
1/2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
4Tips from the Betty Crocker Kitchens
{{tipItemHeadingFormat.replace('{0}',props.index + 1)}}
© 2025 ®/TM General Mills All Rights Reserved