low-calorie • gluten-free

Active30 min

Total 3 hrs (high) / 5 Hrs (low)

Mulligatawny Soup

This is a soup with a long history (references to it in English go back to 1784) that can now be conveniently made in a modern appliance. Although it’s technically an English soup, its origins are decidedly Indian. (The name loosely means “pepper water” in the Tamil language of Southern India.) The sweetness of apple and coconut milk counterbalances the garlic, ginger, curry and cayenne.

Equipment: 5- to 6-quart slow cooker

• 2 pounds boneless, skinless chicken thighs, trimmed
• 1 large yellow onion, coarsely chopped
• 4 carrots, chopped
• 4 stalks celery, chopped
• 2 green apples, chopped, plus more for serving
• 2 tablespoons grated fresh ginger
• 4 cloves garlic, sliced
• 2 tablespoons curry powder
• ½ teaspoon salt
• ¼ teaspoon cayenne pepper
• 4 cups low-sodium chicken broth
• 1 cup brown basmati or jasmine rice (see Tip, opposite)
• 1 14-ounce can “lite” coconut milk
• ¼ cup chopped fresh cilantro, plus more for serving

1. Combine chicken, onion, carrots, celery, apples, ginger, garlic, curry powder, salt and cayenne in a 5- to 6-quart slow cooker. Add broth. Cover and cook on High for 2 hours or Low for 4 hours.

2. If using the Low setting, turn to High. Add rice. Cover and cook for 1 hour more.

3. Remove the chicken to a clean cutting board. Add coconut milk and cilantro to the soup. Shred the chicken into bite-size pieces with 2 forks and return to the soup. Serve topped with more cilantro and diced apple, if desired.

►► Prep ahead: Chop onion, carrots and celery and combine with grated ginger, sliced garlic, spices and salt. Refrigerate for up to 1 day.

Serves 8: 1¾ cups each

Calories 325 | Fat 12g (sat 5g) | Cholesterol 104mg | Carbs 31g | Total sugars 7g (added 0g) | Protein 25g | Fiber 5g | Sodium 316mg | Potassium 574mg.

Nutrition bonus: Vitamin A (106% daily value).

While nutty and aromatic basmati rice—with its Indian origin—might be more traditional in this soup, delicate and floral jasmine rice works too.