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+ servings

Chunky Tomato Cajun Soup

  • 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

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.