Chicken & Red Lentil Mulligatawny
with Tender-Crisp Veggies
Cooking time
30 minutes
Servings
2/4
Calories
810 /serving
Mulligatawny has been answering the call for a hearty soup for centuries, starting with Tamil cooking then spreading through India and on to Europe. The gently spiced combo of lentils and chicken is a protein powerhouse, and we’re jamming it with veggies for extra goodness.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 1 Shallot (or onion)
- 1 Head of broccoli
- 20g Ginger
- 200g Nantes carrots
- 200g Red lentils
- 15ml Tomato paste
- 30ml Vegetable demi-glace
- 8g Curry Favour spices (garlic purée, coriander, ginger purée, sea salt, paprika, cumin, turmeric)
Contains: Milk
You will need:
Grater
Large pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Total Fat
24 g
Saturated Fat
10 g
Sodium
660 mg
Total Carb
91 g
Sugars
11 g
Protein
66 g
Fibre
28 g
Preparation
Parboil the lentils
- Bring a large pot of water to a boil.
- Add the lentils and reduce the heat to medium.
- Boil, 5 to 7 min., until partially cooked.
Reserving ½ cup cooking water (double for 4 portions), drain the lentils.- Wipe out and reserve the pot.
Mise en place
- Meanwhile, cut the broccoli head into bite-size florets.
- Peel and medium-dice the shallot.
- Peel and grate the ginger.
- Thinly slice the carrots crosswise.
- Pat the chicken dry and cut into bite-size pieces; season with S&P.
Start the mulligatawny
- In the reserved pot, heat a drizzle of oil on medium-high.
- Add the chicken and cook, 2 to 3 min., until lightly browned.
- Add the shallot, ginger, spices, tomato paste and 2 tbsp butter (double for 4 portions). Cook, stirring often, 2 to 3 min., until fragrant.
- Add the broccoli and carrots. Cook, stirring often, 1 to 2 min., until coated.
Finish the mulligatawny
- To the pot, add the demi-glace, 2 ½ cups water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, covered, stirring occasionally, 3 to 5 min., until the vegetables are crisp-tender.
- Add the lentils and S&P. Cook, stirring occasionally, 5 to 10 min., until creamy.
- If the sauce seems dry, gradually add the reserved cooking water until you achieve your desired consistency; season with S&P.
Plate your dish
- Divide the mulligatawny between your bowls. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
