Chunky Tomato Cajun-Style Soup
This Chunky Tomato Cajun-Style Soup is a simple and hearty, slimming friendly meal whether you're counting calories or following a diet plan like Weight Watchers!
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NutritionPer Serving
- Calories263
- Carbs30g
- Protein18g
- Fat4.6g
- Saturates0.9g
- Sugars16g
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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 to know in the blurb!
Add some sizzle and spice to your lunchtime with our Chunky Tomato Cajun-Style Soup. This filling soup will keep you satisfied until dinner and it’s super easy to make.
You can easily turn this Chunky Tomato Cajun-Style Soup into a vegetarian or vegan version. Simply leave out the meat and make sure the Worcestershire Sauce you use is suitable for your dietary requirements.
Pair our Chunky Tomato Cajun-Style Soup with bread or one of our great salad recipes.
What diets is this Chunky Tomato Cajun-Style Soup suitable for?
This Chunky Tomato Cajun-Style Soup recipe is suitable for dairy free diets.
This dish is gluten free as long as you use suitable versions of the following ingredients;
- Stock cubes
- Worcestershire Sauce
- Low fat sausages
It can be made vegetarian or vegan as long as you leave out or swap the following ingredients for vegetarian or vegan versions;
- Bacon medallions
- Low-fat sausages
- Worcestershire Sauce
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Chunky Tomato Cajun-Style Soup?
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This recipe does not require any special ingredients however we do recommend the use of an Instant Pot.
If you’ve never heard of it you really should go and check it out 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!
Hints & Tips
Below we added some of our communities most common hints and tips. We hope you find them useful.
You can use an Instant Pot on the slow cooker function to cook this recipe. Use the saute function instead of a frying pan and follow the steps above.
You can swap the stock cube, bacon and sausages for a vegetarian version to make this suitable for vegetarians.
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‘I love this soup and have made it a lot in the slow cooker, it's one of my favourites. So tasty and healthy! Makes a great lunch.’
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How many calories are in this Chunky Tomato Cajun-Style Soup?
There are 263 calories per portion in this Chunky Tomato Cajun-Style Soup, which means it falls into our Everyday Light category.
This Chunky Tomato Cajun-Style Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a frying pan with low calorie cooking spray and set on a medium heat. Add the onion, spring onion, garlic and bacon and fry for 5 minutes until softening and turning brown.
Step 2
Add the courgette, carrots and peppers and continue to fry for 5 minutes.
Step 3
Add the stock cubes to the water and mix to dissolve. Pour into the pan along with the chopped tomatoes, passata, tomato puree, cajun seasoning, Worcestershire sauce, white wine vinegar and bay leaf, stir well.
Step 4
Bring to the boil, then transfer the contents of the pan to a slow cooker and cook for 3 hours.
Step 5
After 3 hours add the kidney beans, chickpeas and sausage. Season to taste with black pepper.
Step 6
Cook for another hour. Remove the bay leaf and stir through the spinach until wilted.
What could I serve with this Chunky Tomato Cajun-Style Soup?
How do you know when this Chunky Tomato Cajun-Style Soup is cooked?
The mince should be cooked until it has a thick and rich sauce – this will take around 25 minutes.
You should cook this Chunky Tomato Cajun Soup until it has thickened. This will take around 3 hours in an Instant Pot or slow cooker.
How long can you keep Chunky Tomato Cajun-Style Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Chunky Tomato Cajun Soup in the fridge for approximately 3 days or so.
Can I freeze this Chunky Tomato Cajun-Style Soup recipe?
Yes, you can! 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.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Chunky Tomato Cajun-Style Soup?
From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Chunky Tomato Cajun-Style Soup
This Chunky Tomato Cajun-Style Soup is a simple and hearty, slimming friendly meal whether you’re counting calories or following a diet plan like Weight Watchers!
-
Prep Time
5 MINS
-
Cook Time
4 HR
- KCals 263
- Carbs 30G
Instructions
- Spray a frying pan with low calorie cooking spray and set on a medium heat. Add the onion, spring onion, garlic and bacon and fry for 5 minutes until softening and turning brown.
- Add the courgette, carrots and peppers and continue to fry for 5 minutes.
- Add the stock cubes to the water and mix to dissolve. Pour into the pan along with the chopped tomatoes, passata, tomato puree, cajun seasoning, Worcestershire sauce, white wine vinegar and bay leaf, stir well.
- Bring to the boil, then transfer the contents of the pan to the slow cooker and cook for 3 hours.
- After 3 hours add the kidney beans, chickpeas and sausage. Season to taste with black pepper.
- Cook for another hour. Remove the bay leaf and stir through the spinach until wilted.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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12 comments
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[email protected]Wednesday 18th September 2024
What size tomato tin ?
HollyTuesday 24th September 2024
Hey Terry, it’s a 400g tin of chopped tomatoes in this recipe, hope that helps!
AmandaMonday 24th October 2022
Hi! I love this soup but was wondering about adding rice to it to make it even more filling. Would that work do you think? I don’t eat much bread…
SharonTuesday 1st November 2022
Hi Amanda, adding rice to the Chunky Tomato Cajun Soup should work well. We haven’t tested this ourselves, but would suggest adding a little rice in step 5 with the kidney beans, chickpeas and sausage and then cook for around 45 minutes to an hour, or until cooked. Hope you enjoy the recipe!
AnnemarieSaturday 5th January 2019
What size tins (beans & chick) are used please?
LianMonday 8th October 2018
If using a slow cooker is it 3 hours on high?
CerysSunday 29th January 2017
My slow cooker is a very small one so could I just use a big stew pot and simmer gently for 3 hours?
KateSunday 29th January 2017
Hi Cerys
Yes you could cook it in a pan on the stove for a few hours without any problems.
Mari LeeSunday 27th November 2016
Delicious. One of the best soups ever. A meal in itself xxx won’t be the last time I make this soup xxx
KateSaturday 12th November 2016
Can you cook this with the pressure cooker setting of an instant pot? If yes, how long for?
Thanks
Kate x
KateMonday 14th November 2016
Hi Kate,
Yes you can. When you get to step 4 you can cook for 15 – 20 minutes on manually with natural pressure release
CharlotteFriday 7th October 2016
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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