Slow Cooker Chunky Tomato Cajun-Style Soup

Name: Slow Cooker Chunky Tomato Cajun-Style Soup
Total time: 245 min
Yield: 6 servings
Ingredients: 1 ea small red onion; 75 g spring onions; 2 ea garlic cloves; 3 ea bacon medallions; 1 ea large courgette; 160 g carrots; 2 ea peppers; 2 ea chicken stock cubes; 400 g canned chopped tomatoes; 500 g passata; 2 tbsp tomato purée; 1 tbsp Cajun seasoning; 15 ml Worcestershire sauce; 15 ml white wine vinegar; 1 ea bay leaf; 400 g canned chickpeas; 400 g canned kidney beans; 2 ea reduced-fat sausages; 40 g spinach

Recipe from Pinch of Nom · original post · full recipe on pinchofnom.com

Add a bit of sizzle and spice to your slow cooker with this Chunky Tomato Cajun-Style Soup! It’s hearty, easy to make and perfect for keeping you full until dinnertime. It’s also really simple to batch-cook and stash in the fridge or freezer, ready to go in your soup flask at a moment’s notice. Pair it with some crusty bread or a fresh salad for a satisfying, slimming-friendly bowl that’s full of flavour!

Serves 6 245 min 18g protein

Dairy freePorkLegumesSoup

Ingredients

small red onion — diced1 ea
spring onions — chopped; about 575 g
garlic cloves — peeled and crushed2 ea
bacon medallions — diced3 ea
large courgette — diced1 ea
carrots — peeled and diced; 2 carrots160 g
peppers — deseeded and diced2 ea
chicken stock cubes — made up with 560 ml boiling water2 ea
canned chopped tomatoes400 g
passata500 g
tomato purée2 tbsp

Cooking for a different diet?

Swaps that keep this dish what it is. The prices on this page are for the recipe as written.

Vegetarian
- Leave out the bacon medallions
- 2 ea Vegetable stock cubes instead of chicken stock cubes
- 20 ml Vegetarian Worcestershire sauce instead of Worcestershire sauce
- 120 g Vegetarian sausages instead of reduced-fat sausages
Leave out the bacon and fry the vegetables alone; brown and slice the vegetarian sausages separately and stir them in for the last 15 minutes rather than the last hour so they do not go soft.
Vegan
- Leave out the bacon medallions
- 2 ea Vegetable stock cubes instead of chicken stock cubes
- 20 ml Vegan Worcestershire sauce instead of Worcestershire sauce
- 120 g Vegan sausages instead of reduced-fat sausages
Leave out the bacon and fry the vegetables alone; brown and slice the vegan sausages separately and stir them in for the last 15 minutes rather than the last hour so they do not go soft.
Gluten-free
- 2 ea Gluten-free chicken stock cubes instead of chicken stock cubes
- 20 ml Gluten-free Worcestershire sauce instead of Worcestershire sauce

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Not priced

small red onion · 1 item
spring onions · 75 g
garlic cloves · 2 items
bacon medallions · 3 items
large courgette · 1 item
carrots · 160 g
peppers · 2 items
chicken stock cubes · 2 items
canned chopped tomatoes · 400 g
passata · 500 g
tomato purée · 2 tbsp
Cajun seasoning · 1 tbsp
Worcestershire sauce · 15 ml
white wine vinegar · 15 ml
bay leaf · 1 item
canned chickpeas · 400 g
canned kidney beans · 400 g
reduced-fat sausages · 2 items
spinach · 40 g

Method

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 purée, Cajun-style seasoning, Worcestershire sauce, white wine vinegar and bay leaf. Stir well.
Bring to the boil, then transfer the contents of the pan to a 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 the spinach through until wilted.