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Mulligatawny Soup
| Ingredients |
1 cup washed and drained red lentils (220g)
1 large peeled and sliced potato (150g)
5 cups chicken stock (1250ml)
1/2 tsp turmeric
1 tabsp mono/polyunsaturated oil (20 ml)
70 grams raw skinless chicken breast strips
4 cloves finely chopped garlic (12g)
1 piece finely chopped green ginger.
additional 1/2 tsp ground turmeric
1/2tsp ground cumin
1/4 tsp coriander
2 to 3 tabsp lime or lemon juice (60g)
Salt and pepper to taste |
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| Method |
· Bring lentils and potato to the boil with stock and turmeric. Skim and cook over low eat for about 30 minutes or until soft and mushy.
· Blend until smooth or puree with a sieve.
· Heat the oil in a nonstick pan and stir-fry chicken strips for 2 to 3 minutes.
· Remove, allow to cool slightly and then finely chop.
· Add garlic and ginger to oil and stir-fry until golden.
· Re-add diced chicken and stir fry for 2 minutes more.
· Add remaining spices of turmeric, cumin and coriander.
· Add a little pureed lentils and potato and cook and stir for 1 to 2 minutes or until seasoning is well blended.
· Add chicken and spices etc back to main sauce pan and simmer for 5 minutes more.
· Season with lime or lemon juice using 2 to 3 tablespoons depending on desired flavour.
· Adjust seasoning with salt and pepper. |
| Serves : 6
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| Nutrients per Serve : KJ 799, Calories 192, Carbohydrates(grams) 17, Protein(grams) 12, Fibre (grams) 6
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