Chunky Tomato Cajun Soup

  • 5MINS
  • 4HR
  • 174KCAL

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!

Easy Peasy Chunky Tomato Cajun Soup pinchofnom.com
4

NutritionPer Serving

  • Calories174
  • Carbs23g
  • Protein9g
  • Fat2g
  • Saturates1g
  • Sugars6g

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 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 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 Soup with bread or one of our great salad recipes.

What diets is this Chunky Tomato Cajun Soup suitable for?

This Chunky Tomato Cajun 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.

How Weight Watchers friendly is this Chunky Tomato Cajun Soup recipe?

  • You need to count 4 Points per portion of this Chunky Tomato Cajun Soup recipe if you’re on WW Green.
  • You need to count 1 Point per portion of this Chunky Tomato Cajun Soup recipe if you’re on WW Blue.
  • You need to count 1 Points per portion of this Chunky Tomato Cajun Soup recipe if you’re on WW Purple.

Do you need any special ingredients to make this Chunky Tomato Cajun 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!

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The Instant Pot is basically a super Slow Cooker with a whole heap of other functions. It’s the safest pressure cooker out there – and you can have Pulled Pork cooked in just an hour! Yes, an hour! They’re available on Amazon, and if you follow us on Instagram, Facebook or Twitter we’ll let you know whenever it’s on offer.

How many calories are in this Chunky Tomato Cajun Soup?

There are 174 calories per portion in this Chunky Tomato Cajun Soup, which means it falls into our Everyday Light category.

This Chunky Tomato Cajun 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

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.

Step 2

If you’re not using an Instant Pot, sauté the onions, spring onions, garlic and bacon in a pan.

Step 3

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

Step 4

Bring to the boil, then 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.

Step 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.

Step 6

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

What could I serve with this Chunky Tomato Cajun Soup?

Fougasse Bread pinchofnom.com
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  • 340KCal
BLT Sandwich pinchofnom.com
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How do you know when this Chunky Tomato Cajun 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 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 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 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 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!
  • Prep Time
    5 MINS
  • Cook Time
    4 HR
  • KCals 174
  • Carbs 23G
WW Points
  • 4 Green
  • 1 Blue
  • 1 Purple

Ingredients

  • 1 large courgette diced
  • 1 small red onion diced
  • 5 spring onions chopped
  • 2 cloves garlic crushed
  • 2 peppers red or yellow, deseeded and diced
  • 2 carrots peeled and diced
  • 3 bacon medallions diced - these are optional. You can leave them out for a vegetarian version of this dish
  • 1 big handful spinach frozen is fine, or you can use fresh
  • 1 tin chopped tomatoes
  • 1 jar passata approximately 500-600 ml / 2- 2½ cups
  • 1 tin chick Peas rinsed and drained
  • 1 tin red kidney beans rinsed and drained
  • 2 tbsp tomato puree
  • 2 chicken stock cubes or vegetable for the vegetarian version of the dish (made up to 1 pint or 560 ml)
  • 2 low fat sausages cooked and sliced. These are optional. You can leave them out for a vegetarian version of this dish
  • 1 - 2 tbsp cajun seasoning you can add more or use less if you prefer. Make sure you choose a syn free one like Schwartz Perfect Shake Cajun or Tesco Cajun Seasoning
  • 1 tbsp Worcestershire Sauce or vegetarian alternative like Biona Organic Worcester Sauce
  • 1 tbsp white wine vinegar
  • 1 bay leaf
  • freshly ground black pepper
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

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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, then 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.

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8 comments

See what others have to say

AnnemarieSaturday 5th January 2019

What size tins (beans & chick) are used please?

Reply

LianMonday 8th October 2018

If using a slow cooker is it 3 hours on high?

Reply

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