My Mulligatawny Soup

1. Heat oil in large pan, addd onion, garlic,ginger, chilli and spices.

2. Cook, until onion is lightly browned and spices are fragrant.

3. Add carrot, apple, potato, lentil and chicken stock and then bring to boil, simmering until lentils and vegetables are cooked- about 15- 20 minutes.

4. Blend soup until smooth, then add lime juice, coconut milk and coriander.

5. Heat through but do not boil.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	106.4614 g
Protein	27.0178 g
Carbohydrates	84.2006 g
Energy	1317.9631 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.273 g
Water	965.731 g
Aspartic acid	1.7047 g
Calcium, Ca	194.0435 mg
Lutein + zeaxanthin	238.862 g
Fiber, total dietary	17.0953 g
Fatty acids, total trans-polyenoic 13:0	0.0016 g
Carotene, beta	5223.9695 g
Niacin	11.9213 mg
Vitamin A, RAE	635.7868 g
Arginine	1.7651 g
Riboflavin	0.581 mg
Tocopherol, beta	0.0061 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0051 g
Fatty acids, total saturated 20:1	0.0263 g
Glutamic acid	2.8947 g
Stigmasterol	0.06 mg
Sodium, Na	800.3118 mg
Fatty acids, total saturated 16:1 undifferentiated	0.7238 g
Total lipid (fat)	106.4614 g
Manganese, Mn	4.107 mg
Fructose	10.0761 g
Proline	0.5627 g
Fatty acids, total saturated 16:0	12.0087 g
Fatty acids, total saturated 8:0	6.1517 g
Sucrose	6.0038 g
Choline, total	96.1502 mg
Sugars, total	41.2352 g
Serine	0.6958 g
Fatty acids, total saturated 10:0	5.0952 g
Fatty acids, total saturated 18:0	6.2806 g
Vitamin B-6	0.775 mg
Selenium, Se	35.651 g
Ash	7.7688 g
Fatty acids, total saturated 18:1 undifferentiated	10.2183 g
Pantothenic acid	1.2868 mg
Phenylalanine	0.6716 g
Beta-sitosterol	0.04 mg
Copper, Cu	1.5438 mg
Betaine	1.0491 mg
Thiamin	0.4862 mg
Retinol	110.272 g
Methionine	0.2176 g
Iron, Fe	11.6694 mg
Carbohydrate, by difference	84.2006 g
Phosphorus, P	655.4864 mg
Folate, total	152.9204 g
Tocopherol, gamma	0.023 mg
Fatty acids, total saturated 4:0	0.4131 g
Fatty acids, total saturated 22:1 undifferentiated	0.0003 g
Lycopene	0.61 g
Alanine	0.6762 g
Cholesterol	47.168 mg
Valine	0.7566 g
Fatty acids, total saturated 18:2 undifferentiated	2.6307 g
Glycine	0.5951 g
Carotene, alpha	2121.69 g
Glucose (dextrose)	5.4126 g
Fatty acids, total saturated 14:0	16.3636 g
Zinc, Zn	4.4182 mg
Isoleucine	0.5374 g
Fatty acids, total saturated 12:0	38.4135 g
Fatty acids, total polyunsaturated	2.9022 g
Leucine	0.9854 g
Tocotrienol, alpha	0.0366 mg
Vitamin A, IU	10875.2128 IU
Folate, DFE	152.9204 g
Tryptophan	0.1208 g
Vitamin C, total ascorbic acid	36.9326 mg
Phytosterols	35.7622 mg
Galactose	0.0042 g
Fatty acids, total polyunsaturated 18:1 c	0.1748 g
Fatty acids, total saturated 6:0	0.7347 g
Starch	0.9468 g
Tyrosine	0.4027 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	22.4799 g
Fatty acids, total saturated	85.7643 g
Histidine	0.3421 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0003 g
Fatty acids, total monounsaturated	11.1818 g
Threonine	0.5793 g
Folate, food	152.9204 g
Cryptoxanthin, beta	20.43 g
Vitamin E (alpha-tocopherol)	2.4053 mg
Magnesium, Mg	216.4207 mg
Lysine	0.7712 g
Potassium, K	2182.3465 mg
Cystine	0.3521 g
Fluoride, F	7.639 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Coconut milk	1 can	827.5862	19.934	85.7811
Ginger	1 teaspoon	1.6	0.3554	0.015
Garlic	1 clove	4.47	0.9918	0.015
Oil	1 tablespoon	112.128	0	12.7334
Apple	1	77.48	20.5769	0.2533
Carrot	1	25.01	5.8438	0.1464
Onion	1	28	6.538	0.07
Potato	1	0	0	0
Curry powder	1 teaspoon	6.5	1.1166	0.2802
Coriander	1.5 1/2	8.046	1.4847	0.4798
lime juice	1 teaspoon	1.2604	0.4245	0.0035
cumin	1.5 1/2	11.8125	1.3936	0.7015
chicken stock	2 cups	172.8	16.944	5.76
lentil	0.5 cup	40.81	8.5239	0.2118