Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

This Cajun Red Bean, Chick Pea and Tomato Soup is a soup-er tasty recipe you can throw together, and perfect whether you’re counting Syns, Calories or Points!
Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

A handful of this and a pinch of that turns this Cajun Red Bean, Chick Pea and Tomato Soup into a thick, chunky, tasty and filling meal.

If you love soups, why not try our Pea and Ham Soup

Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

You can also turn this Cajun Red Bean, Chick Pea and Tomato Soup into a vegetarian or vegan version really easily. Just leave out the meat and make sure the Worcestershire Sauce you use is suitable for your dietary requirements.

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How many Syns are in this Cajun Red Bean, Chick Pea and Tomato Soup?

This Cajun Red Bean, Chick Pea and Tomato Soup is Syn Free! In fact, it’s packed full of Speed Foods!

You could add even more tasty veg if you liked – why not choose something from our Slimming World Speed Food List?

Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

This Cajun Red Bean, Chick Pea and Tomato Soup is also suitable if you’re looking for a Slimming World Extra Easy SP meal!

How Weight Watchers friendly is this Cajun Red Bean, Chick Pea and Tomato Soup recipe?

Similar shop bought soups could set you back up to 7 Points – just for soup!!

This hearty and filling soup has just 1 Smart Point per portion! You’ll be hard pushed to find a better and more substantial soup for such low points!

How many Calories are in this Cajun Red Bean, Chick Pea and Tomato Soup?

Our Cajun Red Bean, Chick Pea and Tomato Soup recipe has less than 175 calories per (very generous!) portion.

This saves you a heap of precious calories compared to a shop bought version, and it has soooo much flavour!

Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

What do I need to make this Cajun Red Bean, Chick Pea and Tomato Soup?

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The Instant Pot

What can I say about the Instant Pot?

It’s like a like a slow cooker/pressure cooker hybrid, and it’s probably one of our favourite, and most used kitchen gadgets.

If you’ve never heard of it you really should go and check it out over on Amazon. Imagine the best Slow Cooker in the world, then times that by a hundred. There’s not much that it can’t do!

It’s a slow cooker and a pressure cooker, which means you can cook recipes like this Syn Free Cajun Red Bean, Chick Pea and Tomato Soup in about 30 minutes.

Remember the pressure cookers of old that would splutter and rock, and make all sorts of scary noises? None of that with the Instant Pot. Just set the time, close the lid and let it do it’s thing. It even keeps your food warm once it’s finished cooking! How good is that?

You can read our Instant Pot Review to find out all about it!

Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

Can I freeze this Cajun Red Bean, Chick Pea and Tomato Soup?

suitable-for-freezing-recipe-card

This recipe can be frozen, but please remember to do the following;
– Freeze it as soon as it is cold enough
– Use a container or bag that is suitable for freezing.
– Defrost thoroughly before reheating.

Make sure it’s piping hot before serving!

 

How do I make this Cajun Red Bean, Chick Pea and Tomato Soup?

Step 1

If you’re using an Instant Pot, set it to sauté, spray with some Low Calorie Cooking Spray and cook the onions, spring onions, garlic and bacon until they start to brown slightly.

If you’re not using an Instant Pot, sauté the onions, spring onions, garlic and bacon in a pan.
Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Step 2

Add the remaining ingredients (apart from the beans, chick peas, black pepper and sausage, if you’re using it) and stir well.

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Step 3

Bring to the boil, the turn the Instant Pot to Slow Cook on medium for 3 hours.

If you’re not using an Instant Pot transfer the contents of the pan to the slow cooker and cook for 3 hours.

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Step 4

After 3 hours add the kidney beans, chick peas and sausage. Taste and add some black pepper to taste. You can also add a little more Cajun seasoning if you need to.

Step 5

Cook for another hour or so, remove the bay leaf then serve.

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Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World & Weight Watchers Friendly

Pre-Order Our Cookbook for just £10

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

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The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now via Waterstones or Amazon, you won’t be charged until it’s released.

Check out our cookbook page for more information!

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Votes: 12
Rating: 4.08
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

servings 5 minutes 4 hours

Calories

WW

Slimming World 

174kcal 1

Smart Points (Flex/Freestyle)

Zero

Syns

Per servings Per servings Per servings
Suitable For Freezing icon Dairy Free icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

INSTRUCTIONS
  1. If you're using an Instant Pot, set it to sauté, spray with some Low Calorie Cooking Spray and cook the onions, spring onions, garlic and bacon until they start to brown slightly.
  2. If you're not using an Instant Pot sauté the onions, spring onions, garlic and bacon in a pan.
  3. Add the remaining ingredients (apart from the beans, chick peas, black pepper and sausage, if you're using it) and stir well.
  4. Bring to the boil, the turn the Instant Pot to Slow Cook on medium for 3 hours. If you're not using an Instant Pot transfer the contents of the pan to the slow cooker and cook for 3 hours.
  5. After 3 hours add the kidney beans, chick peas and sausage. Taste and add some black pepper to taste. You can also add a little more Cajun seasoning if you need to.
  6. Cook for another hour or so, remove the bay leaf then serve.

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
10 Comments
  1. I made this last night &left it in my slow cooker all for about 8 hours. Had it for my lunch today It was super tasty & filling, loads left which I’ve frozen for work lunches!

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A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!
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