Name: Mulligatawny Soup
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: British
Ingredients: 1 cup cauliflower florets; 1/2 cup carrots, sliced; 1/4 cup red lentils; 1/2 cup light coconut milk; 2 cups low-sodium chicken broth; 1/4 cup onion, diced; 1 tsp fresh ginger, minced; 1/2 tsp turmeric powder; 1 tsp curry powder; 1 tbsp olive oil; to taste salt and pepper

Step-by-Step Instructions

1
Heat olive oil in a pot over medium heat and sauté onion until translucent.
2
Add ginger, turmeric, and curry powder; stir for 30 seconds to release aromas.
3
Add cauliflower, carrots, and red lentils; stir to coat with spices.
4
Pour in chicken broth and bring to a gentle boil; reduce heat and simmer 15 minutes until vegetables are tender.
5
Stir in coconut milk, season with salt and pepper, and heat through without boiling.
6
Blend half of the soup for a creamy texture if desired, then serve hot.

*Pro Tips

1
For extra fiber and lower glycemic impact, keep the lentil portion modest and focus on non‑starchy vegetables like cauliflower.
2
Use a low‑fat coconut milk or a plant‑based alternative to reduce saturated fat while maintaining creaminess.

Why It's Diabetic-Friendly

This soup is low in simple carbs, high in fiber, and contains healthy fats from coconut milk, helping to moderate blood glucose spikes. Portion control (2 servings) keeps total carbohydrate load modest, making it suitable for diabetic meal planning.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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