Under 300 calories and contains 2 of your 5-a-day.
This is my go-to for when I want something warm, comforting, and vaguely life-affirming—but I’m far too busy clinging to survival to faff about with searing, braising, or pretending I have my shit together.
There are no chef skills required. Just your 16oz disposable soup container, some chaos, and a tiny spark of “I deserve to eat actual food.”
You’ll Need:
- ~100g of tinned potatoes (yes, the beige boys in water)
- A few ready-to-eat sausages (veggie, meaty, who cares—you’re alive)
- 80g Frozen veg (whatever’s lingering in that icy hellscape – my go-to is 40g od frozen spinach plus 40g of either sweetcorn, or perhaps fresh tomatoes.)
- 40g of tinned Chickpeas (switch for edamame if you want to ramp up the protein)
- Instant gravy (the brown elixir of not giving up)
- Optional but sexy:
- A splash of Worcestershire sauce
- A spoon of tomato paste
- A bit of cornflour if you want it thicc (but no stress if not)
How to Bring It to Life:
- Microwave the frozen veg for slightly less time than the packet says. We’re going for “mostly hot,” not “melted into mush.”
- Throw everything in your 16oz container. Potatoes, chickpeas, chopped sausages, veg, optional flavour jazz—chuck it all in.
- Make Brown elixir of life. I use Bisto, a heaped tablespoon mixed with 170ml of boiling water, with a teaspoon of cornflour to make it thicker than my unresolved issues.
- Stir, then nuke in the microwave for 3 minutes. Vaguely supervise.
- Taste. Adjust salt. Maybe whisper a curse at the patriarchy. Serve.
Nutrition
- ~100g tin potatoes: 62 kcal / 1.4g protein / 1.5g fibre
- 40g frozen spinach: 8 kcal / 1.2g protein / 0.4g fibre
- x4 13g sausages: 141 kcal / 6.8g protein / 0.6g fibre
- 40g chickpeas: 49 kcal / 3.1g protein / 2.4g fibre
- 88g cherry tomatoes: 22 kcal / 1g protein / 1.1g fibre
- Bisto gravy: 3 kcal, 0.1g protein / 0.1g fibre
- Total: 285 kcal / 13.6g protein / 6.2g fibre
