Syn Free Cajun Red Bean, Chick Pea and Tomato Soup | Slimming World

I’m a firm believer that sometimes the best meals are the ones that you just throw together. This Syn Free Cajun Red Bean, Chick Pea and Tomato Soup is one of those recipes.
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Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

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 turned into this thick, chunky, tasty and filling meal.

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

It’s also packed with speed to help you improve those losses, so you can’t really go wrong with it can you?

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

With some simple changed this can also be a hearty, vegetarian soup.

I used some chopped bacon, and some sliced sausage in mine, but you can easily omit those if you don’t eat meat or if you just don’t fancy it.

What seasoning should you use for this Syn Free Cajun Red Bean, Chick Pea and Tomato Soup?

As this recipe is for a Syn Free Cajun Red Bean, Chick Pea and Tomato Soup you’ll need a good Cajun seasoning. There are many different ones out there, but not all of them are syn free, so double check on the Slimming World app or check the ingredients.

Lots of seasonings and rubs contain an awful lot of sugar, so it’s always a good idea to check for hidden syns. Schwartz Perfect Shake Cajun, Tesco Cajun Seasoning and JD Seasonings Cajun Spice Blend are all syn free, while others can be 1 – 1.5 syns per tbsp.

As always, I use Cirio Chopped Tomatoes. Why? Because I think they are they the best quality.

Not watery at all, and they have that rich, Italian tomato flavour that you can’t beat.

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!

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

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.

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

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?

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Olive Oil flavours are ideal for thisSyn Free Cajun Red Bean, Chick Pea and Tomato Soup recipe.

Frylight Find Out More

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Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Syn Free Cajun Red Bean, Chick Pea and Tomato Soup

Votes: 8
Rating: 3.88
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Servings

Prep Time

Cooking Time

servings 5 minutes 4 hours

Calories

Weight Watchers

Slimming World 

174kcal 1

Smart Points (Flex)

zero

Syns

Per servings Per servings Per servings
Suitable For Freezing icon Dairy Free icon
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INGREDIENTS
Please don't take a screenshot. These recipes are updated often!

INSTRUCTIONS
  1. If you're using an Instant Pot, set it to sauté, spray with some Frylight 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

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.

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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:

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  • You don't reproduce the recipe in full
6 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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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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