Why I love this recipe: This vegetable loaded version of a traditional Mulligatawny soup contains everything you need in one bowl- fiber from the abundance of plant foods, plant-based protein from the chickpeas and vegetables, antioxidant rich spices to help cleanse your body, and healthy fat and carbohydrates to satiate your appetite.
Included in your bowl is:
- vitamin A packed sweet potato
- caramelized onions containing cancer protecting sulfides
- crunchy celery providing vitamin C and natural sodium
- don’t forget the humble apple protecting against heart disease, type-2 diabetes, and inflammatory diseases while also improving your gut health
This soup is free from many major allergens:
- gluten
- dairy
- nuts
- soy
It's filled with whole, plant foods with no oil and can be made salt free.
All these wonderful health benefits don’t mean you have to sacrifice flavor. It contains everything our taste buds love:
- creamy goodness
- mildly spicy, bold flavors
- a touch of sweetness
Also, it’s so fast and easy to make in one pot and comes together in a snap.
I love to bring this soup to group potlucks or picnics since it suits nearly every dietary need!
A few tips to make this soup a success:
Cut the vegetables small so you get a mixture of flavors and textures in every bite. A really sharp vegetable knife makes this easier. A good guide to make this a balanced soup is: looking at each pile of cut up fruit or vegetables the piles should be about the same size.
Curry leaves add a nice citrusy flavor to the soup if you can find them. I use these dried ones. If you don’t have them you can leave them out and add a squeeze of lemon at the end.
To ensure this recipe is fully, 100% whole food, use brown basmati rice. This may increase cooking time.
Reserve the liquid from the can of chickpeas (aquafaba) to use in other recipes such as Pumpkin Cookies.
Peel onion and sweet potato. Dice onions, celery, sweet potatoes and apples in small (¼ inch) dice.
Peel then finely chop ginger and garlic.
Roughly chop cilantro.
Open chickpeas and drain off the liquid (aquafaba) reserving the aquafaba for another use.
Measure the crushed red pepper, curry leaves, curry powder, garam masala, mustard seeds, cumin seeds and coriander seeds into a bowl.
Open the coconut milk and scoop a spoonful of coconut milk fat into a large pot and add the onion.
Cook the onion over medium heat until it begins to turn translucent.
Once the onions are clear, add the ginger and garlic to the onions. Saute for 30 seconds then add the celery, sweet potato, chickpeas, coconut milk, and spices. Simmer for five minutes over medium heat.
Next, add 4 cups of vegetable broth, the basmati rice and diced apple. Use a good tasting vegetable broth for the best results. Cook for an additional 15-18 minutes until the rice is tender.
Stir in cilantro and serve.
Serve with naan, if desired.
Ingredients
Directions
Peel onion and sweet potato. Dice onions, celery, sweet potatoes and apples in small (¼ inch) dice.
Peel then finely chop ginger and garlic.
Roughly chop cilantro.
Open chickpeas and drain off the liquid (aquafaba) reserving the aquafaba for another use.
Measure the crushed red pepper, curry leaves, curry powder, garam masala, mustard seeds, cumin seeds and coriander seeds into a bowl.
Open the coconut milk and scoop a spoonful of coconut milk fat into a large pot and add the onion.
Cook the onion over medium heat until it begins to turn translucent.
Once the onions are clear, add the ginger and garlic to the onions. Saute for 30 seconds then add the celery, sweet potato, chickpeas, coconut milk, and spices. Simmer for five minutes over medium heat.
Next, add 4 cups of vegetable broth, the basmati rice and diced apple. Use a good tasting vegetable broth for the best results. Cook for an additional 15-18 minutes until the rice is tender.
Stir in cilantro and serve.
Serve with naan, if desired.