What I Eat in a Day November 2020 | Liv B

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Vegan Creamed Spinach

You’d never guess this luscious creamed spinach was totally vegan! Loaded with flavor, easy to make, and totally dairy-free, it makes a great side for everything from holidays to weeknight dinners.

Creamed spinach was one of my guilty pleasures growing up. It was a favorite side dish from a chain restaurant that shall remain nameless. Whenever my family ate there I had to construct a meal out of sides, but I didn’t mind, as long as I could get some creamed spinach!

It just recently occurred to me that creamed spinach would be super easy to veganize. Well it was, and it was just as delicious as I remember!

What You’ll Need

• Vegan butter
• Onion
• Garlic
• All-purpose flour
• Fresh spinach
• Coconut milk (full-fat, from a can!)
• Vegetable broth
• White wine vinegar
• Nutmeg
• Cayenne pepper or red pepper flakes
• Salt and pepper
• Fresh scallions or chives (totally optional, for serving)

How to Make Vegan Creamed Spinach​​​​​​​

The following is a detailed photo tutorial. Scroll to the bottom of this page if you’d prefer to skip right to the recipe.

• Melt your butter in a large skillet over medium heat.
• Once the butter is hot and bubbly, add diced onion. Cook it for a few minutes, stirring frequently until it softens up a bit. Now add some minced garlic and cook it with the onion for a minute or so more.

• Begin sprinkling in some flour, just a bit at a time. Stir it in to form a paste that coats the onion. Cook everything for about 1 minute.
• Slowly start stirring in the coconut milk. Add just a bit at a time to avoid lumps forming.
• Stir in the vegetable broth.
• Begin adding chopped spinach, stirring in a handful at a time.

• Add more spinach as each handful wilts. Keep going until all the spinach has been added. Now stir in some white wine vinegar, along with a pinch of nutmeg and cayenne pepper or red pepper flakes.
• Let everything simmer for a few minutes, until the spinach is fully wilted and the sauce is nice and thick.

Season your vegan creamed spinach with some salt and pepper. I also like to top mine with scallions or chives. A sprinkle of vegan Parmesan would be nice as well.

Serve and watch it disappear!

Vegan Creamed Spinach Tips & FAQ

• Can this dish be made gluten-free? I haven’t tried making a gluten-free version, but I suspect an all-purpose gluten-free flour blend would work.
• Leftovers & storage: Leftover vegan creamed spinach will keep in the fridge for about 3 days, or in the freezer for 3 months.
• Can this dish be made with frozen spinach? Probably, but I haven’t tried, so no promises! If you’d like to try it, I’d keep the amount of spinach the same (12 ounces), thaw it, and be sure to squeeze out as much liquid as you can before adding it to the sauce.
• Does this dish taste like coconut? Not to me, but if you hate the taste of coconut you might want to try another non-dairy milk. Stick with something that’s pretty rich and unsweetened. Cashew milk would probably work well.

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

Vegan Creamed Spinach

You’d never guess this luscious creamed spinach was totally vegan! Loaded with flavor, easy to make, and totally free from dairy, it makes a great side for everything from holidays to weeknight dinners.

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 6

Calories 161 kcal

Author Alissa Saenz

Ingredients

• 2 tablespoons vegan butter
• 1 small onion, finely diced
• 3 garlic cloves, minced
• 3 tablespoons all-purpose flour
• 1 cup full-fat coconut milk (from a can)
• 1/4 cup vegetable broth
• 12 ounces fresh spinach, very finely chopped
• Pinch nutmeg
• Pinch cayenne pepper or crushed red pepper flakes
• Salt and pepper, to taste
• Chopped scallions or chives (for serving, optional)

Instructions

1. Melt the butter in a large skillet over medium heat.

2. Once the butter is melted and bubbling, add the onion. Cook the onion for about 5 minutes, stirring occasionally, until soft and translucent.

3. Stir in the garlic. Continue cooking and stirring until the garlic becomes very fragrant, about 1 minute.

4. Begin sprinkling in the flour, a bit at a time, stirring between each addition to form a paste that coats the onions.

5. Once all of the flour has been added, begin stirring in the coconut milk, a bit at a time. Continue until all of the coconut milk has been added and incorporated with the flour.

6. Stir in the broth.

7. Begin stirring in the spinach, a handful at a time. Let each handful wilt before adding the next. Stir in the nutmeg and cayenne pepper or red pepper flakes.

8. Bring the liquid to a boil, lower the heat and let the mixture simmer for 7 to 8 minutes, until the sauce is thick and the spinach is tender.

9. Remove the skillet from heat and season the mixture with salt and pepper to taste.

10. Divide onto plates and serve. Optionally top each serving with scallions or chives.

Nutrition Facts

Vegan Creamed Spinach

Amount Per Serving (0.5 cup)

Calories 161 Calories from Fat 122

% Daily Value*

Fat 13.6g21%

Saturated Fat 9.7g49%

Sodium 317mg13%

Potassium 457mg13%

Carbohydrates 8.9g3%

Fiber 2.5g10%

Sugar 2.1g2%

Protein 3.4g7%

Calcium 69mg7%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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Vegan Broccoli Cheese Risotto

This scrumptious risotto is packed with cheesy flavor and studded with tender broccoli florets. So rich, creamy, and delicious…you’d never guess it was dairy free!

I’m a big fan or vegan risotto recipes, in case you haven’t noticed. Over the years I’ve shared recipes for mushroom risotto, tomato risotto, and butternut squash risotto, among others!

Most conventional risotto recipes are made with milk or heavy cream. But the great thing about risotto is that it’s so naturally creamy, you don’t really miss the dairy in vegan versions.

I decided it was time to create a seriously cheesy vegan risotto, and just in time for the holidays. This makes a great holiday main or side dish!

What You’ll Need

• Vegan butter
• Onion
• Garlic
• Arborio rice
• Dry white wine
• Vegetable broth
• Fresh broccoli
• Full-fat coconut milk
• Nutritional yeast flakes
• White miso paste
• White wine vinegar
• Salt
• Hot sauce (optional, but it adds cheesy flavor. Trust me.)
• Salt & pepper
• Fresh chives

How to Make Vegan Broccoli Cheese Risotto

Start by melting your vegan butter in a pot over medium heat. Once the butter begins to bubble, add diced onion. Let the onion cook for about 5 minutes, stirring from time to time, until it begins to soften up a bit. Then add minced garlic and cook everything for another minute or so.

Now add the rice. Cook and stir the rice for a minute or two, until it begins to look a bit translucent. Stir in the white wine, bring it to a simmer, and let it cook for a few minutes, until most of the liquid has cooked off.

Now begin adding warm broth, about a half cup at a time.

Stir in each addition, bring it to a simmer, and let it cook for a few minutes until most of the liquid is absorbed or evaporated. Be sure to stir the pot very frequently. This is key to getting super creamy risotto.

Also make sure to scrape the bottom of your pot with a spoon from time to time, to prevent rice from sticking to it and burning.

Continue adding broth in increments. Over time the rice will start to bulk up and become tender.

By the time you’ve added 3 or 4 cups, the rice should be almost done. Stir in one more half cup of broth, along with some fresh broccoli florets.

Once the final addition of broth has been absorbed, stir in coconut milk, nutritional yeast, miso paste, and white wine vinegar. Continue cooking and stirring until the risotto is super creamy and the broccoli is tender.

Take the pot off of heat and season the risotto with salt and pepper. You can also add a dash of hot sauce for some extra cheesy flavor, if you’d like.

Serve your risotto with a sprinkle of fresh chives.

Vegan Broccoli Cheese Risotto Tips & FAQ

• Is this dish gluten-free? It is!
• Leftovers & storage: Leftovers of this dish keep great. Store them in a sealed container in the fridge for up to 4 days, or in the freezer for up to 3 months. If the risotto thickens or dries up a bit, just add a bit of water or non-dairy milk when reheating.
• Does this dish taste like coconut milk? Not to me, but if you’re very sensitive to the taste of coconut, try subbing another variety of unsweetened and unflavored non-dairy milk.
• Why does this recipe include the option of hot sauce? Will that make it spicy? Hot sauce actually makes the dish taste cheesy. It’s totally optional, but will definitely add to the flavor. If you stick with a milder sauce like Cholula or Crystal it won’t add much heat.

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

Vegan Broccoli Cheese Risotto

This scrumptious risotto is packed with cheesy flavor and studded with tender broccoli florets. So rich, creamy, and delicious…you’d never guess it was dairy free!

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Servings 6

Calories 324 kcal

Author Alissa Saenz

Ingredients

• 2 tablespoons vegan butter
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 1/2 cups Arborio rice
• 3 to 4 cups vegetable broth, warmed
• 4 cups fresh broccoli florets
• 1/2 cup full-fat coconut milk
• 1/4 cup nutritional yeast flakes
• 1 tablespoon white miso paste
• 2 teaspoons white wine vinegar
• 1 teaspoon hot sauce, such as Cholula or crystal (or to taste, optional)
• Salt and pepper, to taste
• Fresh chives, for serving

Instructions

1. Melt the butter in a large pot over medium heat.

2. Once the butter melts and begins to bubble, add the onion. Cook the onion for about 5 minutes, stirring occasionally, until soft and translucent.

3. Stir in the garlic and cook it with the onion for about 1 minute, until very fragrant.

4. Stir in the rice. Cook the rice for 1 to 2 minutes, stirring frequently, until it turns slightly translucent.

5. Stir in about 1/2 cup of the broth. Bring it to a simmer and cook the rice with the broth for 2 to 3 minutes, stirring very frequently, until most of the broth has evaporated or been absorbed by the rice.

6. Continue adding broth in 1/2 cup increments until the rice is almost done, but the grains are still a bit firm at their centers. This should take about 20 minutes and 3 to 3 1/2 cups of broth.

7. Add one more 1/2 cup of broth, along with the broccoli. Continue stirring and cooking until the liquid has been absorbed or cooked off.

8. Stir in the coconut milk, nutritional yeast, miso, and vinegar. Continue cooking and stirring until the broccoli is tender and the rice is very soft and creamy.

9. Remove the pot from heat and season the risotto with hot sauce (optionally) and salt and pepper to taste. Adjust any other seasonings to taste.

10. Divide onto plates or into bowls and top with chives. Serve.

Nutrition Facts

Vegan Broccoli Cheese Risotto

Amount Per Serving (1 cup (1/6 of recipe))

Calories 324 Calories from Fat 85

% Daily Value*

Fat 9.4g14%

Saturated Fat 5.5g28%

Sodium 552mg23%

Potassium 475mg14%

Carbohydrates 49.2g16%

Fiber 5.4g22%

Sugar 5.3g6%

Protein 8.9g18%

Calcium 49mg5%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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Super Simple Vegan Gravy

Pour it on your mashed potatoes. Pour it on everything! This vegan gravy is super simple, super delicious, and requires only seven ingredients to make.

I’ve made vegan gravy for this site before. In fact, I’ve made a lot of vegan gravy. I’m a big fan of the stuff. But I can get a little carried away.

I made vegan gravy with whiskey and mushrooms. It was awesome. But I know lots of you aren’t down with one or both of those ingredients. And I’ve got other versions of vegan gravy involving other stuff like caramelized onions or homemade vegan sausage. So if you’re into fancy stuff in your gravy, check out those recipes.

But I thought just maybe a few of you would want a super simple gravy recipe that tastes just like the stuff you grew up eating on your mashed potatoes, but also happens to be free of animal products.

Well folks, here it is. And it’s delicious.

This gravy is perfect for Thanksgiving. It’s probably as close to Turkey gravy as you can get without the actual Turkey. It’s also super easy.

Why this Recipe Works

Regular old Turkey gravy isn’t much more than a bunch of fat, flour and broth. So that’s what I used in here, but in vegan form.

To make it taste like turkey gravy I added a few seasonings. Soy sauce and vegan Worcestershire sauce make this gravy nice and savory. Onions turn up the flavor even more.

And my then there’s my secret ingredient: poultry seasoning.

Poultry seasoning is a blend of spices that you’d normally use to season poultry. What I discovered is that because we associate these flavors with poultry, they’re great for making things taste like poultry.

What You’ll Need

• Vegan butter
• Onion
• Flour
• Vegetable broth
• Soy sauce
• Vegan Worcestershire sauce
• Poultry seasoning
• Salt & pepper

How to Make Vegan Gravy

Start by melting your vegan butter in a pot over medium heat. Once it’s melted and starting to bubble, add diced onion. Cook the onion for a few minutes, giving it a stir from time to time, until it softens and becomes translucent.

Now start whisking in flour, just a bit at a time. You want to create a paste that coats the onion. Once all of the flour is added and the paste is fully blended, start whisking in vegetable broth, a bit at a time. Keep whisking to work out any lumps, then add soy sauce, Worcestershire sauce, and poultry seasoning.

Bring the gravy to a boil, lower the heat and let it simmer for 10 to 15 minutes to thicken up.

We all have different preferences as far as gravy thickness is concerned, so adjust if needed.

If the gravy seems too thick, add some water. If it seems too thin, remove a little from the pot, then whisk it together with some flour in a small cup. Return the mixture to the pot and whisk everything back together.

Also be sure to taste-test and adjust any of the seasonings as you see fit!

Vegan Gravy Tips & FAQ

• Can this gravy be made gluten-free? I’m not sure, but I suspect an all-purpose gluten-free flour blend would work in place of wheat flour. Also be sure to use gluten-free tamari instead of soy sauce.
• Shelf-life and storage: Vegan gravy will keep in a sealed container in the fridge for about 4 days, or in the freezer for about 3 months. It will become very think and somewhat gelatinous during storage, but will thin and smooth out during reheating. Be sure to whisk it constantly when reheating, and add a little water if needed.
• Where can I get vegan Worcestershire sauce? Annie’s, Edward & Sons and Whole Foods brands are all vegan. Try looking at health food stores or online. Occasionally I’ll even get lucky and find a generic brand at a regular supermarket that happens to be vegan.
• Does poultry seasoning contain poultry? I’ve never come across a brand that has poultry in it. I used McCormick’s poultry seasoning for this recipe, which is made of a blend of herbs and totally vegan.
• Serving ideas! This gravy is delicious over mashed potatoes, stuffing, or as an alternative to the glaze that I used to top my chickpea meatloaf.

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

Super Simple Vegan Gravy

Pour it on your mashed potatoes. Pour it on everything! This vegan gravy is super simple, super delicious, and requires only seven ingredients to make.

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 4

Calories 150 kcal

Author Alissa Saenz

Ingredients

• 1/4 cup vegan butter
• 1 medium onion, diced
• 1/4 cup all-purpose flour, or more as needed
• 3 cups low sodium vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon vegan Worcestershire sauce
• 1 teaspoon poultry seasoning
• Salt and pepper, to taste

Instructions

1. Place the vegan butter into a medium saucepan and set it over medium heat.

2. When the butter has melted and begins to bubble, add the onion.

3. Sweat the onion for about 10 minutes, stirring occasionally, until soft and translucent.

4. Begin whisking in the flour, a bit at a time, to form a thick paste coating the onions. 

5. Slowly whisk in the broth, a bit at a time, then the soy sauce, Worcestershire sauce, and poultry seasoning.

6. Whisk until smooth, raise the heat and bring the mixture to a simmer. Lower heat and allow to simmer for 10-15 minutes, until nicely thickened. 

7. Add water if you’d like a thinner gravy. If you’d like a thicker gravy, ladle out some of the gravy into a small bowl or cup and whisk in a bit of flour to form a slurry, then whisk the slurry into the pot.

8. Taste test and season with salt and pepper to taste. Adjust any other seasonings to your liking. Serve.

Recipe Notes

• Feel free to strain out the onions if you’d like a perfectly smooth gravy.
• Tamari or liquid aminos can be substituted for the soy sauce.
• You can substitute cooking oil (such as canola) for the butter, though the flavor won’t be as rich. I haven’t tested an oil-free version of the recipe, but I think if you start by whisking the flour together with about a half cup of vegetable broth and then adding it to the pot with all of the other ingredients it would work.

Nutrition Facts

Super Simple Vegan Gravy

Amount Per Serving

Calories 150 Calories from Fat 104

% Daily Value*

Fat 11.5g18%

Saturated Fat 1.9g10%

Sodium 975mg41%

Potassium 74mg2%

Carbohydrates 10.3g3%

Fiber 0.9g4%

Sugar 2.1g2%

Protein 1.8g4%

Calcium 10mg1%

Iron 0.7mg4%

* Percent Daily Values are based on a 2000 calorie diet.

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Vegan Cheeseburger Shepherd's Pie

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Butternut Squash Chili

This butternut squash chili is loaded with sweet-tart apples, warming spices, hearty chickpeas and black beans. Easy to make, super flavorful, and guaranteed to warm you up!

It’s hard to pick a favorite chili recipe. I’m a girl who loves her vegan chili. But I will say this: butternut squash is probably my favorite fall produce, so a chili based around butternut squash is most certainly my favorite fall chili.

This recipe makes a batch of chili that’s perfect for warming you up on a cold fall night! Not only that, it incorporates an apple — another fall favorite that’s perfect tor adding touches of tartness and sweetness.

What You’ll Need

• High-heat oil
• Onion
• Garlic
• Chili powder
• Cumin
• Smoked paprika
• Cinnamon
• Cloves
• Vegetable broth
• Crushed tomatoes
• Diced tomatoes
• Butternut squash
• An apple
• Black beans
• Chickpeas
• Salt and pepper

How to Make Butternut Squash Chili

The following is a detailed photo tutorial on how to make butternut squash chili. Scroll down to the bottom of the post if you’d prefer to skip to the full recipe.

• Start by heating up some oil in a large pot. Once the oil is nice and hot, add diced onion. Cook it for a few minutes to soften it up, making sure to give it a stir every so often to prevent burning.
• Now add minced garlic and all of your spices. Continue cooking everything for a few minutes until the mixture becomes very fragrant.

• Now stir in your broth, tomatoes (diced and crushed), diced butternut squash, diced apple, and both kinds of beans.
• Bring everything up to a boil, lower the heat and let the chili simmer until it’s thick and the squash is tender.

Be sure to season your chili with some salt and pepper to taste before serving it.

Now grab some bowls and dig in!

Butternut Squash Chili Tips & & FAQ

• Is this chili gluten-free? It is!
• Shelf life & storage: Leftover butternut squash chili will keep in a sealed container in the fridge for about 4 days, or in the freezer for about 3 months.
• Is this chili spicy? The chili will be pretty mild as long as you use a mild chili powder. To add some heat, throw in some cayenne pepper or hot sauce to taste.
• Serving ideas! I topped my chili with some diced avocado and scallions. Other great toppings are cashew cream, shredded vegan cheese, fresh cilantro or crushed tortilla strips. Instead of eating your chili in a bowl, try stuffing it in a potato, over fries, or over a vegan hot dog!
• Feel free to switch things up and make this chili your own. Try different types of beans or add some veggies. You could even use another type of winter squash like acorn squash or sugar pumpkin.

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

Butternut Squash Chili

This butternut squash chili is loaded with sweet-tart apples, warming spices, hearty chickpeas and black beans. Easy to make, super flavorful, and guaranteed to warm you up!

Prep Time 20 minutes

Cook Time 50 minutes

Total Time 1 hour 10 minutes

Servings 6

Calories 276 kcal

Author Alissa Saenz

Ingredients

• 1 tablespoon olive oil (or high-heat oil of choice)
• 1 medium onion, diced
• 4 garlic cloves, minced
• 1 1/2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• Generous pinch ground cloves
• 1 cup vegetable broth
• 1 (14 ounce or 400 gram) can chickpeas, drained and rinsed
• 1 (14 ounce or 400 gram) can black beans, drained and rinsed
• 1 (14 ounce or 400 gram) can crushed tomatoes
• 1 (14 ounce or 400 gram) can diced tomatoes
• 4 cups diced (1/2 inch) butternut squash
• 1 medium apple (I used Granny Smith), peeled and diced (1/2 inch)
• Salt and pepper, to taste

Instructions

1. Coat the bottom of a large pot with the olive oil and place it over medium heat.

2. Give the oil a minute to heat up, then add the onion. Cook the onion for about 5 minutes, stirring frequently, until it’s soft and translucent.

3. Stir in the garlic and spices (chili powder through cloves). Cook the mixture while stirring for about 1 minute, until it becomes very fragrant.

4. Stir in the broth, chickpeas, black beans, crushed and diced tomatoes, butternut squash and apple. Raise the heat and bring the mixture to a boil.

5. Lower the heat and simmer the chili until thickened and the squash is tender, about 40 minutes, stirring occasionally.

6. Remove the pot from heat and season the chili with salt and pepper to taste.

7. Ladle into bowls and serve.

Nutrition Facts

Butternut Squash Chili

Amount Per Serving (1.5 cups (1/6 of total batch))

Calories 276 Calories from Fat 41

% Daily Value*

Fat 4.6g7%

Saturated Fat 0.7g4%

Sodium 368mg15%

Potassium 1042mg30%

Carbohydrates 52g17%

Fiber 12.8g51%

Sugar 9.8g11%

Protein 11.4g23%

Calcium 114mg11%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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Indian Mulligatawny Soup

This hearty and flavorful Indian mulligatawny soup is made with fresh veggies simmered in a base of curried creamy yellow split peas. Flavor-packed and super comforting!

Mulligatawny soup is one of those dishes that can be made many ways. How do I know this? Well, a few years ago I had my first encounter with a version at an Indian restaurant and fell in love.

I went home and immediately started searching for a recipe. But none of the recipes I found resembled the soup I’d just had. And in fact, many of them didn’t even resemble each other.

So, I did what any girl with a food blog would do. I went and made my own recipe based off the restaurant version that I loved so much. Is it authentic? I have no idea. Is it delicious? Hell yes.

What is Mulligatawnay Soup

In case you haven’t figured it out, that’s a tough question to answer!

Suffice it to say, mulligatawnay soup is an Indian soup that varies quite a bit depending on who’s preparing it. Lot of versions are made with chicken and rice, but there are also quite a few meatless versions made with legumes.

My version uses yellow split peas (I love a good split pea soup!), simmered with lots of spices and veggies.

What You’ll Need

• Oil
• Onion
• Carrots
• Garlic
• Ginger
• Spices (cumin seed, ground cumin, ground coriander, mustard seed, turmeric, cinnamon, cloves, cayenne pepper)
• Yellow split peas
• Vegetable broth
• Canned diced tomatoes
• Broccoli
• Frozen peas
• Lemon juice
• Roasted cashews
• Fresh cilantro

How to Make Mulligatawnay Soup

Start by heating up your oil in a large pot. Once the oil is hot, add the onion and carrots. Sweat the veggies until they begin to become tender, about 5 minutes.

Now add your garlic, ginger, and spices. Cook everything for about 1 minute, until the mixture becomes very fragrant, then add your split peas and broth.

Raise the heat and bring the liquid to a boil, then lower it so the soup is at a simmer. Let it cook until the peas are tender, stirring occasionally and adding water if the liquid reduces too much.

The soup will need to simmer for a while! Split peas can take forever, especially if you like them super soft. An hour and a half is about how long I ususally let mine go for.

Tip: You can speed up the cooking process, but just to a point. If you like your peas super soft (i.e., complete mush), just cook the soup until they’re soft, then blend it up a blender, food processor, or immersion blender.

Now stir in a can of tomatoes and some chopped fresh broccoli. Let the soup continue simmering until the broccoli is tender. Frozen peas go in last (thaw them first) along with lemon juice.

Season your soup with some salt and pepper to taste. Add some hot sauce, like sriracha, for extra kick if you’d like!

Serve your soup with some roasted cashews and fresh cilantro on top.

Mulligatawny Soup Tips & FAQ

• Is this soup gluten-free? It sure is!
• Leftovers & storage: Leftover soup will keep in a sealed container in the fridge for about 4 days, or in the freezer for about 3 months. The soup will get thicker as it sits. Add some water when you reheat it if needed.
• Can this be made with green split peas? It can! I just think it looks prettier with yellow.
• Do I really need to buy all those spices? I recommend it if you want the most flavorful soup. If you’re really opposed, you can substitute some garam masala (I think a tablespoon should be about right, but add a bit at a time and taste).
• Feel free to switch up the veggies and use your favorites! This soup is great with green beans, cauliflower, and baby corn.
• My soup has been simmering forever and the peas aren’t soft yet. What’s the deal?
  • Did you change the recipe at all? Perhaps you added the lemon juice or tomatoes too early? Some ingredients, particularly acidic ones, can prevent split peas from cooking thoroughly.
  • Could your split peas be old? Dated split peas sometimes won’t cook all the way.
  • Is there enough liquid in the pot? Make sure to add water if it gets too dry while cooking. The peas should be fully covered with liquid.
  • You might just need to be patient. Split peas can take a while (sometimes more than an hour and a half). If they’re soft but not falling apart yet, feel free to blend the soup as a shortcut.

Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

Indian Mulligatawny Soup

This hearty and flavorful Indian mulligatawny soup is made with fresh veggies simmered in a base of curried creamy yellow split peas. Flavor-packed and super comforting!

Prep Time 20 minutes

Cook Time 1 hour 40 minutes

Total Time 2 hours

Servings 8

Calories 340 kcal

Author Alissa Saenz

Ingredients

• 2 tablespoons canola oil (or high-heat oil of choice)
• 1 medium onion, diced
• 1 1/2 cups carrots, diced (about 3 carrots)
• 4 garlic cloves, minced
• 1 tablespoon freshly grated ginger
• 1 teaspoon cumin seed
• 1 teaspoon ground cumin
• 1 teaspoon mustard seeds
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 1/4 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• 1 pound yellow split peas
• 6 cups vegetable broth
• Water, as needed
• 1 (14 ounce of 400 gram) can diced tomatoes
• 2 cups broccoli florets (about 1/2 of a large crown)
• 1 cup frozen peas, thawed
• 2 tablespoons lemon juice
• Salt and pepper, to taste

For Serving

• Roasted cashews
• Chopped fresh cilantro

Instructions

1. Coat the bottom of a large pot with oil and place it over medium heat.

2. When the oil is hot, add the onion and carrot. Sweat the veggies for about 5 minutes, until they begin to soften.

3. Stir in the garlic, ginger, and spices (cumin seed through cayenne pepper). Continue cooking the mixture for about 1 minute, stirring constantly, until very fragrant.

4. Stir in the split peas and broth. Raise the heat and bring the liquid to a boil.

5. Lower the heat and allow the soup to simmer until the split peas are very tender.* This should take about an hour to an hour and a half. Add water as the liquid dries up in the pot (I usually add about 2 cups)

6. Stir in the tomatoes and broccoli and bring the soup back to a simmer. Continue cooking the soup until the broccoli is tender, about 5 minutes.

7. Stir in the peas and continue cooking the soup for another minute, just to heat them up.

8. Remove the soup from heat and stir in the lemon juice. Season the soup with salt and pepper to taste, and adjust any other seasonings to your liking.

9. Ladle the soup into bowls and top it with cashews and cilantro. Serve.

Recipe Notes

* The simmer time will depend on how tender you like your split peas. Optionally, once they become tender, you can blend the soup using a food processor, blender, or immersion blender.

Nutrition information includes 2 tablespoons of cashews per serving.

Nutrition Facts

Indian Mulligatawny Soup

Amount Per Serving (1.5 cups)

Calories 340 Calories from Fat 105

% Daily Value*

Fat 11.7g18%

Saturated Fat 1.9g10%

Sodium 460mg19%

Potassium 390mg11%

Carbohydrates 46.1g15%

Fiber 10.4g42%

Sugar 10.4g12%

Protein 16.2g32%

Calcium 56mg6%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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