Chunky Tomato Cajun Soup

This Chunky Tomato Cajun Soup is a simple and hearty, slimming friendly meal whether you’re counting calories or following a diet plan like Weight Watchers!
Chunky Tomato Cajun Soup | Slimming & 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 đź‘Ť

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

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

Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

You can also turn this Chunky Tomato Cajun 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 Weight Watchers friendly is this Chunky Tomato Cajun 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 Chunky Tomato Cajun Soup?

Our Chunky Tomato Cajun 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!

Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

What do I need to make this Chunky Tomato Cajun 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 Chunky Tomato Cajun 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!

Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

Can I freeze this Chunky Tomato Cajun 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 Chunky Tomato Cajun Soup?

Step 1

If you’re using an Instant Pot, set it to sautĂ©, 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, sautĂ© the onions, spring onions, garlic and bacon in a pan.
Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

Step 2

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

Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

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.

Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

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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Chunky Tomato Cajun Soup | Slimming & Weight Watchers Friendly

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As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!

There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.

As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!

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Chunky Tomato Cajun Soup

Votes: 14
Rating: 4.21
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

servings 5 minutes 4 hours

Calories

WW

Carbs

174kcal 1

Smart Points (Flex/Freestyle)

Coming Soon

Per servings Per servings Per servings
Suitable For Freezing icon Dairy Free icon
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INGREDIENTS
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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

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

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  • You don't reproduce the recipe in full
8 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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