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Gluten-Free Mulligatawny Soup with Kale

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Gluten-Free Mulligatawny Soup with Kale
  • Prep Time 40 min
  • Total Time 50 min
  • Servings 8
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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.

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

Directions

  • 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.
  • 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.
  • 3 Working in batches, puree soup in blender until smooth. Serve soup over rice, topped with apple.
Tips  

Look for cooked brown rice in the freezer section of your supermarket when you are in a time crunch. It's really quick to prepare in the microwave.

Cooking Gluten Free? Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
40
)
Daily Value
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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