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Chickpea Mulligatawny Stew


Chickpea Mulligatawny Stew

Serves: 6

Category: Soups and Stews
Author: James Rohrbacher
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Rated by: 34 members

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Mulligatawny Soup is a traditional English soup inspired by the flavors of Indian cuisine. In this Nutritarian interpretation, veggies, chickpeas and a diced Granny Smith apple are simmered in a rich coconut and curry-flavored broth.

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Ingredients:

3/4 cup unsweetened flaked coconut
4 cups low sodium or no-salt-added vegetable broth, divided
3 Medjool dates or 6 regular dates, pitted
1 onion, chopped
1/4 cup garlic cloves, chopped
1 carrot, peeled and diced
1 stalk celery, chopped
2 tablespoons white wine
4 ounces cremini mushrooms, chopped
1 Granny Smith apple, peeled and diced
2 tablespoons curry powder
3 cups cooked or 2 (15 ounce) cans low sodium or no-salt-added chickpeas, drained
3 cups no-salt-added diced tomatoes, in BPA-free packaging
1/2 pound broccoli florets
1/2 pound cauliflower florets
pinch cayenne pepper, or to taste
1 pound chopped fresh or frozen spinach (or greens of your choice)

Instructions:

Puree the flaked coconut, 2 cups of the broth and the dates in a high-powered blender until smooth. Set aside.

In a large soup pot, saute the onion, garlic, carrot and celery in the white wine until the onions are translucent and lightly browned. Add the mushrooms and apple and continue to cook until the mushrooms release their juices. Add the curry powder and saute for another minute. Add the chickpeas, tomatoes, broccoli, cauliflower, the coconut puree, and the remaining broth and bring to a boil. Simmer for 10 minutes or until vegetables are tender. Add additional broth if needed to adjust consistency. Taste and adjust with more curry powder and cayenne if desired. Then, stir in the spinach and continue cooking until the spinach is wilted.

Calories 362; Protein 15 g; Carbohydrates 57 g; Sugars 21 g; Total Fat 10.8 g; Saturated Fat 6.9 g; Cholesterol 0 mg; Sodium 202 mg; Fiber 16.2 g; Beta-Carotene 6771 ug; Vitamin C 75 mg; Calcium 232 mg; Iron 6.2 mg; Folate 328 ug; Magnesium 150 mg; Potassium 1314 mg; Zinc 2.7 mg; Selenium 13.9 ug

Comments (15):

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LindaPDX

10/20/2015 11:44 PM

Rated this recipe:

This was on the menu at the Weekend Immersion in Houston, and I had to avoid it because tomatoes don't agree with me. So I was looking forward to making it at home. James suggested substituting red bell pepper for tomatoes. I pureed 1 large red bell pepper with a cup of water. In the future, I'll just add the pepper and water to the coconut puree. I used broth instead of wine. The only other change I made was with the greens (I used kale, picked fresh from our garden). Instead of adding greens to the pot, I like to prepare the greens when we eat stew or soup to keep the color bright. I warmed two servings for 1 minute in the microwave, distributed them into our bowls, and ladled the stew over them. This was so yummy -- thank you, James!

free2choose replies:

12/04/2018 04:00 PM

Rated this recipe: (no rating)

Great suggestions!

This reply was last edited on 12/04/2018 04:00 PM

apark

10/16/2016 01:58 PM

Rated this recipe:

I made this the night it arrived in my email. My hubby and I both loved it. I had some difficulty having the first step to actually "puree" using my ninja food processor. So maybe my concept of puree was not correct. Even so, this was absolutely delicious and we ate it two nights in a row. It makes a huge pot. I will definitely be making it again.

Mir3

10/16/2016 08:06 PM

Rated this recipe:

This recipe is marvelous!! It will good now that the cooler weather is setting in.

Sbcarr80

10/21/2016 03:13 AM

Rated this recipe:

This stew is the best recipe I have tried. I used individual spices to make a curry powder and it gave the stew such a wonderful flavor! I was skeptical about the natural coconut but I think it's what made the dish!

Tuzman

10/21/2016 07:14 PM

Rated this recipe:

This is very tasty. I put the fresh spinach in the serving bowls and ladeled the stew over them and stirred. I was too generous with the cayenne pepper. I will use less next time. Might serve over rice next time too. I rate it 5 stars!
This comment was last edited on 10/21/2016 07:15 PM

linger

10/24/2016 02:34 PM

Rated this recipe:

Loved this. the blend of flavors was really great. Added it to my favorites. Made it exactly like recipe

trimble

10/30/2016 04:00 PM

Rated this recipe:

I just made this recipe and it was wonderful.  I added double the curry and used red curry.  It was perfect.  Served it over wild rice.  Thanks for this recipe and I'll definitely be making this again.

Ohso

11/06/2016 02:29 PM

Rated this recipe: (no rating)

I made this recipe last week and a week before and boy I tell you ," it was marvelous!" I took some to work for lunch a couple of times and I felt intimidated by my co-workers because the  yummy smell of it after reheating in the microwave permiates the entire lunchroom. Everybody was eager to  know what it was. So, I proudly told them it is "chickpea mulligatawny soup". Everyone seems to have forgiven  me for tickling their senses.Thanks for the recipe.It's fantastic!

This comment was last edited on 11/20/2016 11:04 AM

Laury

09/09/2017 01:52 PM

Rated this recipe:

Made it exactly according to the recipe. My new favorite meal!! The flavors are incredible. A bit of work but well worth the effort. Chopping 1/4 cup of garlic by hand takes some time. Next time I'm going to try using my mini food processor.

Ldavis

11/21/2017 05:59 AM

Rated this recipe:

We love this! I did not change anything! 

This comment was last edited on 11/21/2017 06:00 AM

cathycav

04/27/2018 08:02 AM

Rated this recipe: (no rating)

Sooooo delicious!  I made it precisely to the recipe except I only had Rotel tomatoes so I left out the cayenne pepper.  This is definitely a keeper!  FIVE STARS

Marjorie Roswell

07/19/2018 01:32 PM

Rated this recipe:

Fabulous. I made it last night entirely in the Instant Pot using the Sauté setting, which also serves as a good way to boil liquids after the sauté steps. Today I reheated in a BlueVelvet inner pot, on a low steam setting, with some water in the regular inner liner. Sooo delicious.

Note, I'm having trouble finding a good link to the BlueVelvet, but it looks like Aiduy, Sweet Serenity, Silva, and others are the same. (It's not a steamer with holes, rather it's solid. I only used one of the stackable trays. "Pot in Pot" is a good method for reheating.) In any case, this was delicious for dinner last night, and again for breakfast. Usually I'm two meals and done. This one is a keeper.

The down side for me is it was not a quick recipe for me. Just the procurement of 17 ingredients is not a breeze (I never did find white wine, and ended up using a little bit of white wine vinegar. I'm sure it changed the flavor... but it was great.

There's some satured fat in the recipe... but this is too delicious to pass up, even if it's higher in saturated fat than ideal..

This comment was last edited on 07/19/2018 01:47 PM

sunnyjoya

11/15/2018 02:38 PM

Rated this recipe: (no rating)

I'd love to try this but I'm cooking for someone who actively dislikes coconut.  Would it still work without the coconut, do you think?  Thanks for any suggestions!  (I'm not sure if responses come through here, but I'll check back to find out.  :)

Lobo1

12/06/2018 06:45 PM

Rated this recipe:

Pretty darn good. I only had the red curry powder so I used 3T of that and a little extra cayenne and a smidge of cumin and black pepper. 

Will make it again

 

mdjones58

12/11/2018 08:16 PM

Rated this recipe:

Yummy, yummy, yummy! Yes I truly enjoy this recipe. I add extra onions, garlic and mushrooms to raise the depth of flavour. I also make my own chickpeas so I  can leave them a little "stiff" (which adds to the texture of the soup). And I use different curry powders too. Curries change from region to region so there are some amazing combinations of curry flavors to choose from. Go wild! I am confident you won't be disappointed.