Slow Cooker Chunky Tomato Cajun-Style Soup
Recipe from Pinch of Nom · original post
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!
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
- Cajun seasoning1 tbsp
- Worcestershire sauce — 1 tbsp20 ml
- white wine vinegar — 1 tbsp20 ml
- bay leaf1 ea
- canned chickpeas — drained and rinsed400 g
- canned kidney beans — drained and rinsed400 g
- reduced-fat sausages — cooked and sliced2 ea
- spinach — 1 big handful40 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.
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
- 120 g Gluten-free sausages instead of reduced-fat sausages
Nothing changes in the cooking; serve it with gluten-free bread rather than crusty bread.
Swaps are suggestions — check labels if you are cooking for an allergy.
Watch it on Instagram
What it costs, and where to buy it
Each item at whichever of your shops sells it cheapest.
Shops to compare
We couldn’t price enough of this recipe to say what it costs yet.
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 · 20 ml
- white wine vinegar · 20 ml
- bay leaf · 1 item
- canned chickpeas · 400 g
- canned kidney beans · 400 g
- reduced-fat sausages · 2 items
- spinach · 40 g