Mulligatawny Pear Soup

This classic is made with aromatic curry spices, chicken, red lentils, crisp diced pear, and coconut milk - this is a soup-lover’s favourite. 🧡

Mulligatawny soup is a great choice for heart health, gut regulation, and metabolic health. Instead of apples, high-potassium pears are used to add a delicate flavour profile. Pears can promote regularity compared to apples for those who are prone to slow digestion. You can also choose to go half and half on the apples and pears for a nice balance.

This soup is high in protein, fibre, antioxidants and is a wonderful way to warm up during the winter months.

If you have SIBO or a sensitivity to high FODMAP foods, you can make the following substitutions:

• Pears/Apples - Additional Carrot (for sweetness) or Zucchini

• Lentils - Extra Chicken or Quinoa

• Onion - Fennel Bulb

• Garlic - Garlic-infused Olive Oil

Brief note about a low-FODMAP diet: avoiding high-FODMAP foods can help manage symptoms of SIBO, but it doesn’t eradicate SIBO on its own. If you are experiencing gas, bloating, or other digestive concerns, your Naturopathic Doctor can help uncover what is at the root and how to best treat it for a less restrictive diet longterm. See our Advanced GI Testing page for more info or book your next appointment.

Servings: 4–6

Ingredients

Soup Base

• 2 tbsp olive oil (or neutral cooking oil)

• 1 medium yellow onion, finely diced

• 2 medium carrots, peeled and diced

• 2 celery stalks, diced

• 4 cloves garlic, minced

• 1 tbsp fresh ginger, grated

And Then The Spices & Seasoning

• 1½ tbsp mild yellow curry powder

• 1 tsp ground cumin

• ½ tsp ground coriander

• ½ tsp ground turmeric

• ¼ tsp ground cinnamon

• 1 tsp kosher salt (plus more to taste)

• ¼ tsp freshly cracked black pepper

Proteins & Simmering Liquid

• 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized cubes

• 1 medium firm pear (such as Bosc or Anjou), peeled, cored, and finely diced

• ½ cup dry red lentils, rinsed

• 4 cups low-sodium chicken broth (or vegetable broth)

• 1 can (13.5 oz / 400 ml) full-fat coconut milk

Highly Recommended Garnishes and Additions

• 1–2 tbsp freshly squeezed lemon juice

• ¼ cup fresh cilantro, chopped

• Cooked basmati or jasmine rice (optional, for serving)

Instructions

1. Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook until softened and lightly translucent, about 5 to 6 minutes.

2. Bloom the spices: Stir in the minced garlic, ginger, curry powder, cumin, coriander, turmeric, cinnamon, salt, and black pepper. Stir continuously for 60 to 90 seconds until fragrant.

3. Add the filling: Add the diced chicken pieces, diced pear, and rinsed red lentils to the pot, stirring well to coat everything in the spices.

4. Simmer: Pour in the chicken broth, scraping up any browned bits stuck to the bottom of the pot. Bring the soup to a boil, then reduce the heat to low, cover with a lid, and let simmer gently for 20 minutes until the lentils are tender and break down naturally to thicken the broth.

5. Add coconut milk: Stir in the coconut milk and simmer uncovered for another 5 minutes to let the flavours meld.

6. Finish and serve: Remove from heat. Stir in the fresh lemon juice to brighten the flavours. Taste and adjust salt or pepper as needed. Ladle into warm bowls and garnish with chopped fresh cilantro. Serve as is, or spoon over a scoop of steamed rice.