Slow Cooker Chunky Tomato Cajun-Style Soup
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Prep Time
5 MINS
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Cook Time
4 HR
- KCals 263
- Carbs 30G
6 Servings
Ingredients
- low-calorie cooking spray
- 1 small red onion diced
- 5 spring onions chopped
- 2 cloves garlic peeled and crushed
- 3 bacon medallions diced
- 1 large courgette diced
- 2 carrots peeled and diced
- 2 peppers red or yellow, deseeded and diced
- 2 chicken stock cubes
- 560 ml boiling water
- 400 g tinned chopped tomatoes
- 500 g passata
- 2 tbsp tomato purée
- 1 - 2 tbsp Cajun-style seasoning
- 1 tbsp Worcestershire Sauce or Henderson’s relish
- 1 tbsp white wine vinegar
- 1 bay leaf
- 400 g tinned chickpeas (approx. 240g) drained and rinsed
- 400 g tinned kidney beans (approx. 240g) drained and rinsed
- 2 reduced-fat sausages cooked and sliced
- freshly ground black pepper, to taste
- 1 big handful of spinach frozen is fine, or you can use fresh
Instructions
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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.
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Add the courgette, carrots and peppers and continue to fry for 5 minutes.
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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.
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Bring to the boil, then transfer the contents of the pan to a slow cooker and cook for 3 hours.
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After 3 hours add the kidney beans, chickpeas and sausage. Season to taste with black pepper.
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Cook for another hour. Remove the bay leaf and stir the spinach through until wilted.