Simply sensational mulligatawny soup

Although some say Mulligatawny soup is more like a stew, everyone agrees on one thing: the rich aromas, warming exotic spices and full flavours of this traditional, British-influenced dish means you’ll be ready for seconds before you know it.

Mulligatawny soup is a good example of a high blood pressure-friendly food that's full in flavour.

Preparation time: 10 minutes
Cooking time: 35 minutes
Serves: 6

• 5 ml (1 tsp.) canola oil
• 225 g (8 oz.) boneless, skinless chicken breast, cut into bite-size cubes
•  350 g (1 1/2 c.) chopped onions
• 1 medium carrot, chopped
• 1 rib celery, chopped
• 1 red pepper, seeded and chopped
• 2 garlic cloves, minced
• 10 ml (2 tsp.) ground coriander
• 5 ml (1 tsp.) turmeric
• 2 ml (1/2 tsp.) ground cumin
• 1 ml (1/4 tsp.) salt
• 0.5 ml (1/8 tsp.) cayenne pepper
•  1 L (4 c.) low-sodium chicken broth or vegetable broth
• 1 medium russet potato, peeled and cut into 1-cm (1/2 in.) cubes
• 1 large tomato, cored and chopped
• 174 ml (3/4 c.) light coconut milk
• 30 ml (2 tbsp.) fresh lemon juice
• 10 ml (2 tsp.) chopped fresh cilantro

1. Heat the oil in a medium soup pot over medium heat. Add the chicken and cook until no longer pink, about five minutes. Remove to a plate and cover to keep warm.
2. Add the onions, carrots, celery and red pepper to the pot. Cook until the carrots begin to soften, six to eight minutes. Add the garlic and cook for one minute.
3. Add the coriander, turmeric, cumin, salt, cayenne pepper, broth and potato, then bring to a boil over high heat. Reduce the heat to medium low, cover and simmer for 15 minutes.
4. Add the tomato and coconut milk and cook until the potatoes are tender, five to 10 minutes.
5. Add the chicken, lemon juice and cilantro and heat through for two minutes.

Per serving you'll get 168 calories; 5 g fat (3 g saturated fat); 18 g carbs; 15 g protein; 3 g fibre; 22 mg cholesterol, 196 mg sodium and 49 mg calcium.

Sounds delicious! Cook up this classic British soup for the first course at your next dinner party!