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Gluten-Free Mulligatawny Soup with Kale

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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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
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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

  • Step 
    1
    In 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.
  • Step 
    2
    Stir 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.
  • Step 
    3
    Working 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
4
*Percent Daily Values are based on a 2,000 calorie diet.

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