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Diabetes quick fix: Mulligatawny soup

By Linda Gassenheimer • Jan 13, 2019 at 8:00 AM

Mulligatawny soup has Anglo-Indian origins. It’s attributed to servants for the British Raj in India. Curry powder and ginger give the soup a pungent flavor while freshly diced crunchy apple provide a contrast in texture.

Authentic curry powder is a blend of freshly ground spices and herbs such as cardamom, chilies, cinnamon, cloves, coriander and cumin. Commercial curry powder comes in two forms: standard and Madras, which is hotter.

This soup tastes great the second day. If you have time, make double.

Helpful Hints:

— Curry powder can be found in the spice section of the supermarket. It loses its freshness after 2 to 3 months.

— Sliced fresh onions and diced fresh celery can be found in the produce section of the supermarket.


— Start soup.

— While soup simmers, cut apple and toast almonds.

— Complete soup.

Shopping List:

1 bottle curry powder, 1 bottle ground ginger, 1 can organic fat-free, low-salt organic vegetable broth*, 1 can light coconut milk**, 1 package dried lentils, 1 package slivered almonds, 1 container fresh sliced onion, 1 package sliced carrot, 1 package fresh diced celery, 1 apple, 1 lemon, 1 bunch cilantro.

Staples: canola oil, flour, salt, black peppercorns.

* Look for organic vegetable broth containing per cup: 12 calories, 3 g carbohydrate, 550 mg salt per cup.

** Look for lite coconut milk containing per 1/4 cup: 34 calories, 3.3 g fat, 1.9 g saturated fat, 2.3 g carbohydrate, 15 mg sodium.



2 teaspoons canola oil

1 cup fresh sliced onion

1/2 cup sliced carrot

1/2 cup fresh diced celery

1/2 tablespoon curry powder

1 tablespoon flour

1 teaspoon ground ginger

1 1/2 cups organic fat-free, low-salt organic vegetable broth*

1 cup water

1/2 cup light coconut milk**

1/2 cup dried lentils

Salt and freshly ground black pepper

1 cup cored and cubed apple

1/4 cup slivered almonds toasted

2 tablespoons chopped fresh cilantro

2 lemon wedges

Heat oil in a large saucepan over medium-high heat. Add onion, carrot, and celery. Saute 5 minutes, stirring occasionally. Add the curry powder, flour and ginger and saute about 30 seconds. Stir in vegetable broth, water and coconut milk. Bring to a boil and add lentils. Reduce heat to a simmer and cover with a lid. Cook 20 minutes. Add salt and pepper to taste. To serve, ladle soup into 2 bowls and sprinkle with chopped apple, almonds and cilantro. Place lemon wedges on side. Serves 2

Per serving: 450 calories, 163 calories from fat, 18.1 g total fat, 3.1 g saturated fat, 8.9 g monounsaturated fat, 0 mg cholesterol, 480 mg sodium, 59 g carbohydrate, 20.9 g dietary fiber, 14.3 g sugars, 19 g protein

Exchanges: 2 starch, 1/2 fruit, 2 vegetable, 1 lean meat, 3 1/2 fat


(From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)


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