Mulligatawny

Gluten Free
Dairy Free
Health score
35%
Mulligatawny
45 min.
4
304kcal

Suggestions

Ingredients

  • cup rice hot cooked
  • tablespoon curry powder 
  • 29 ounce less-sodium chicken broth fat-free canned
  • tablespoon ginger fresh grated peeled
  •  garlic cloves minced
  • cup bell pepper green chopped
  • 0.5 cup coconut milk light
  • teaspoon olive oil 
  • 1.5 cups onion chopped
  • 1.5 cups roasted chicken chopped
  • cups sweet potatoes and into cubed peeled
  • cup water 

Equipment

  • blender
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add sweet potato, onion, and pepper; saut 10 minutes or until almost tender; add garlic, and saut 30 seconds.
  3. Add chicken broth and next 3 ingredients. Bring to a boil; reduce heat, and cook, uncovered, 20 minutes, stirring occasionally
  4. Place 2 cups soup mixture in a blender. With center cap of blender lid removed, process on low speed until smooth. Return pureed mixture to remaining soup mixture.
  5. Stir in chicken; cook over medium heat 5 minutes. Stir in rice and coconut milk. Cook over medium-low heat 5 minutes or until thoroughly heated, stirring occasionally.
  6. Serve with lime wedges, if desired.

Nutrition Facts

Calories304kcal
Protein24.1%
Fat20.87%
Carbs55.03%

Properties

Glycemic Index
63.5
Glycemic Load
23.48
Inflammation Score
-10
Nutrition Score
20.870000134344%

Flavonoids

Apigenin
0.02mg
Luteolin
1.79mg
Isorhamnetin
3.01mg
Kaempferol
0.43mg
Myricetin
0.08mg
Quercetin
13.05mg

Nutrients percent of daily need

Calories:303.78kcal
15.19%
Fat:7.01g
10.79%
Saturated Fat:2.89g
18.05%
Carbohydrates:41.58g
13.86%
Net Carbohydrates:36.19g
13.16%
Sugar:8.03g
8.92%
Cholesterol:39.38mg
13.13%
Sodium:963.98mg
41.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.21g
36.43%
Vitamin A:14327.08IU
286.54%
Vitamin C:37.74mg
45.75%
Manganese:0.7mg
35.21%
Vitamin B6:0.69mg
34.63%
Vitamin B3:6.33mg
31.64%
Selenium:21.89µg
31.27%
Phosphorus:221.4mg
22.14%
Fiber:5.38g
21.54%
Potassium:724.1mg
20.69%
Vitamin B5:1.84mg
18.37%
Copper:0.33mg
16.36%
Magnesium:58.2mg
14.55%
Iron:2.36mg
13.12%
Vitamin B2:0.22mg
12.95%
Vitamin B1:0.19mg
12.68%
Zinc:1.58mg
10.54%
Vitamin B12:0.56µg
9.39%
Folate:34.53µg
8.63%
Calcium:79.23mg
7.92%
Vitamin K:6.93µg
6.6%
Vitamin E:0.91mg
6.03%
Source:My Recipes