'CHEATS' MULLIGATAWNY SOUP: singleton's; quick & easy template, high protein, healthy

Getting home hungry and exhausted?  Here's a perfect solution for a quick solitary satisfying supper after a hard day's work...

posted 2021; updated 9/24

Mulligatawny: layers of Indian spices, rice & shreds of protein.  In minutes.
'A wonderfully spicy tasty soup that hits the spot after a long day.'

Sometimes it's just too much darned trouble to make a meal from scratch, and the freezer is bare.  At those times, the Blogger 'cheats' with supermarket friends.

Pizza bases, soups, rotisserie chicken, salads ...67 uses them as a base, and tarts them up with spices, herbs and bits of protein.  The only criteria for the choice of supermarket 'friends' is that they are as free as possible of e-numbers, nasty additives and preservatives.  There are a surprising number to choose from...just take the time to read the list of ingredients.

This week the focus is on tinned 'chunky' soups.  In this case, M&S Spiced Lentil & Tomato Soup, at all of £1.10.  Add a water, rice, curry powder & cumin, cooked or raw meat/fish/plant protein, finely chopped apple and Voila: rich, thick & satisfying Mulligatawny Soup.

In only minutes.  

And it won't cost the earth.

Give it a whirl.

It's a formula that can be applied to any chunky tinned soup, though. 67goingon50 prefers M&S or Baxters - no danger of metallic tastes with these two brands.  

Cost: £1.50'ish, depending on protein 

Serves: 1

Ingreds:

1 tin M&S Spiced Lentil & Tomato Soup

1/2 tin water, used to rinse out soup tin 

2 tbsp raw washed easy-cook* OR 2-3 tbsp leftover rice OR a small-med potato in fine dice

1/2 tsp curry powder

pinch of cumin

pinch of dried ginger or a scrape of fresh

100-150gm/3.5-5.2 gm protein of choice, raw or leftovers AND/OR (opt) extra pre-cooked lentils or beans (but not for Fodmap followers)

(opt) small bite-sized pieces of 1/16 red pepper 
1 small apple, finely diced, pref Granny Smith

Squeeze of lemon or lime juice

Garnish: chopped parsley or chives

Method:

1. Rinse rice in cold water, set aside to drain
2. Empty tin of soup in a medium saucepan, heat on med high
3. Fill tin half full with water, swirl to pick up rest of soup, add to pot with rice, spices, red pepper if using, raw protein if using (for  cooked protein see step 5)
4. Bring to a boil then turn heat down and cook gently 10 mins until rice has swollen and protein is cooked
5. Add apple; if using leftover/cooked protein or extra lentils/beans, add at this stage; if too thick add a bit more water; warm through another 5 mins
6. Taste; adjust seasoning; add lemon or lime juice
7. Serve with naan or pitta bread

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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission