A rich curried chicken broth with rice, lentils, and coconut milk.
The name of this classic Anglo-Indian soup derives from the Tamil (Southern-India) words «molegoo» (pepper) and «tunes» (water). It became so popular with all Britons living in the Imperial Raj, that they brought the recipe back home with them, adding variations at various times and places.
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Preparation : 15 min Cooking : 30 min
310 calories/serving
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Ingredients
| 3/4 cup | green or brown lentils (dried), rinsed and drained | 150 g | |
| 1 1/2 | onions, finely chopped | 300 g | |
| 1 1/2 clove | garlic, finely chopped | ||
| 3 stalks | celery, finely chopped | 220 g | |
| 2 | carrots, finely chopped | 200 g | |
| 1 1/2 tbsp | butter, unsalted | 22 g | |
| 1 1/2 tbsp | canola oil | 25 mL | |
| 3/4 | dried chili peppers, minced | 0.4 g | |
| 1/2 tbsp | curry powder | 5 g | |
| 1.5 L | Homemade Chicken Broth | 6 cups | |
| 2/3 cup | basmati rice | 120 g | |
| 1 2/3 cup | Homemade Boiled Chicken | ||
| 1 | apples, finely diced | 180 g | |
| 3 tbsp | lemon juice, freshly squeezed | 1 lemon | |
| 3/4 cup | unsweetened coconut milk | 190 mL | |
| 3 tbsp | fresh cilantro | 6 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Before you start
A homemade chicken broth with reserved shredded meat is needed for this recipe.
It is not necessary to soak the lentils in advance.
Method
- Rinse and drain the lentils then set aside.
- Finely chop the onion, garlic, celery and carrot. Heat the butter and oil in a pot over medium-low heat. Sauté the vegetables 5-6 min until the onion is translucent. Add the minced chili pepper and the curry powder. Cook 1 min with constant stirring. Pour in the homemade chicken broth, add the lentils, and bring to a boil. Reduce the heat, cover, andsimmer 30 min, until the lentils are cooked.
- While the soup is simmering, cook the basmati rice separately, then add it to the soup.
- When the soup is done, adjust the seasoning, add the previously prepared shredded chicken and the finely diced apples. Cook a couple minutes just to warm up. Stir in the lemon juice, then blend in the coconut milk. Serve in bowls with a sprinkling of fresh cilantro leaves.
Nutrition Facts Table
per 1 serving (170 g)
Amount % Daily Value |
Calories 310 |
Fat 13 g 19 % |
Saturated 7.1 g 36 % |
Cholesterol 20 mg |
Sodium 140 mg 6 % |
Carbohydrate 37 g 12 % |
Fibre 5 g 20 % |
Sugars 7 g |
Net Carbs 32 g |
Protein 15 g |
Vitamin A 52 % |
Vitamin C 20 % |
Calcium 6 % |
Iron 22 % |
More info
Claims
This recipe is :
- Free :
- Added Sugar
- Excellent source of :
- Folacin, Manganese, Potassium, Vitamin A, Vitamin K
- Good source of :
- Copper, Fibre, Iron, Magnesium, Niacin, Phosphorus, Selenium, Vitamin B6, Zinc
- Source of :
- Calcium, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Fruits | 0 |
| Vegetables | 1 ½ |
| Meat and Alternatives | 1 ½ |
| Fats | 2 |
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This recipe is in the following categories
Beans/Legumes | Poultry | Rice/Grain | Soups | High Fibre | Halal | High Iron | Indian
Top Reviews
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joan7
january 13, 2023 | I would make this recipe again
Excellent - apple and lemon are essential but you can substitute turkey for chicken and coconut water for coconut milk. Makes a delicious winter lunch with homemade bread.J.2023 Still making this wonderful soup. It works with chicken, turkey, beef and lamb and various kinds of rice (basmati is very good) and lentils (e.g. half green and half crimson lentils). Curry leaves tend to overwhelm the flavours so I stick to curry powder.
Useful 4
Anonyme
october 20, 2021 | I would make this recipe again
Delicious!!! Love it! 100% success with everyone I cooked it for, children or adult, from different nationalities and cultures. I add a little more lemon juice and coconut milk and the apples I add on the plate only, ready to eat. If you cook it, it'll turn brown.
Useful 1
Anonyme
october 20, 2021 | I would make this recipe again
If you like curry, this is a great recipe.The directions are simple and easy to follow. I modified a lot of the ingredients based on veggies I had on hand, and the soup still turned out great.
Useful 1
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