|2 servings||calories per servings 489||protein serving 20 g||carbs per serving 82 g||total fat per serving 11 g|
As an Anglicized version of an Indian dish, mulligatawny is wide open for reinterpretation. Our veggie-friendly version is made with lentils and apples to give it body, and our house-made spice blend adds some zing. Red lentils are high in protein, rich in folate, and a good source of Vitamin A.
|Nutrition Facts||/ Per Serving|
|Total Fat||11 g|
|Saturated Fat||4 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||2 g|
|Monounsaturated Fat||5 g|
|Total Carbohydrates||82 g|
|Dietary Fiber||8 g|
Prepare your mise en place: Trim and peel carrot; cut lengthwise into quarters, and thinly slice crosswise. Peel and dice shallot. Peel and mince garlic. Peel and mince ginger. Cut apple into quarters, remove and discard core, then dice flesh.
Place a large saucepot over medium heat. Add 2 teaspoons cooking oil, carrots and shallot. Cook, stirring occasionally, until shallots start to become translucent, 3-4 minutes.
Add garlic, ginger and apple, and cook 2-3 minutes. Add tomato paste and spice blend then cook 2 minutes more, stirring frequently.
Increase heat to high. Add lentils, 4 cups water, and bouillon cube. Bring stew to a simmer, then reduce heat to low and cook, stirring occasionally, until all the ingredients are tender, and stew has thickened, about 20 minutes.
Remove from heat, and stir in half & half. Taste and adjust seasoning as desired with kosher salt.
Divide the stew between 2 bowls, and top each serving with 2 tablespoons yogurt. Enjoy!
With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.Learn More...