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!
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 Chunky Tomato Cajun Soup into a thick, chunky, tasty and filling meal.
If you love soups, why not try our Pea and Ham Soup?
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.
Love this Cajun Red Bean, Chick Pea and Tomato Soup recipe? Tag us!
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!
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!
Can I freeze this Chunky Tomato Cajun Soup?
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?
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.
Add the remaining ingredients (apart from the beans, chick peas, black pepper and sausage, if you’re using it) and stir well.
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.
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.
Cook for another hour or so, remove the bay leaf then serve.
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Pre-Order Our Second Cookbook Now!
We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!
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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Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.
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The book features 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. Check out our cookbook page for more information!