Cajun bean soup

PREP TIME: 5 MINS COOKING TIME: 50 MINS CALS PER SERVING: 174 FREEZABLE GLUTEN-FREE VEGETARIAN THIS hearty, warming soup is packed with spicy Cajun flavours, kidney beans and filling vegetables. A wholesome soup, it feels like a meal in itself, and you can easily add some sliced cooked sausage or bacon for a meaty version — just fry with the onions and garlic.

SERVES 6

Low-calorie cooking spray 1 small red onion, diced 5 spring onions, trimmed and chopped 2 garlic cloves, crushed 1 large courgette, diced 2 red or yellow peppers, deseeded and diced 2 medium carrots, diced Generous handful of spinach (frozen is fine, but double the quantity) 400g tin chopped tomatoes 500g carton passata 2 tbsp tomato puree 560ml vegetable stock (2 vegetable stock cubes dissolved in 560ml boiling water) 1–2 tbsp Cajun seasoning (to taste) 1 tbsp Worcestershire sauce (or vegetarian alternative like Biona Organic Worcestershire sauce) 1 tbsp white wine vinegar 1 bay leaf 400g tin red kidney beans, drained and rinsed 400g tin chickpeas, drained and rinsed Freshly ground black pepper SPRAY a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, spring onions and garlic and saute for 4–5 minutes until softened. Add the remaining ingredients (apart from the beans, chickpeas and black pepper), stir well and bring to the boil, then simmer for 30 minutes. Add the kidney beans and chickpeas. Taste and season with pepper to taste. You can also add a little more Cajun seasoning if you need to. Cook for another 15 minutes or so, remove the bay leaf, then serve.