• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Garden Grazer
  • Recipes
  • Matcha
  • About
  • Newsletter
  • Contact
menu icon
go to homepage
  • Recipes
  • Gluten-Free
  • Oil-Free
  • Newsletter
  • Matcha
  • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • Recipes
    • Gluten-Free
    • Oil-Free
    • Newsletter
    • Matcha
    • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Soup

    Black Bean Quinoa Soup

    May 11, 2012 by Kaitlin

    This nourishing Mexican-inspired Black Bean and Quinoa Soup recipe is simple to assemble. Plus it's pleasantly satisfying and filled with plant-based nutrients! (Vegan, gluten-free, oil-free.)

    Bowl of vegan quinoa black bean soup with cilantro

    This Mexican-inspired quinoa and black bean soup is satisfying and easy to adapt.

    It's a great source of plant-based protein and fiber.

    Plus the easy assembly makes it a perfect healthy recipe for lunch or a weeknight dinner.

    Two small white bowls of black beans and quinoa on a white table

    Ingredients for Black Bean Quinoa Soup

    For this recipe you will simmer in a large pot on the stove:

    • Yellow onion: Or you can use sweet onion or white onion if desired.
    • Carrot
    • Fresh garlic cloves: Or substitute dried garlic powder.
    • Vegetable broth: Be sure to use low sodium if desired.
    • Diced tomatoes: Either regular canned diced tomatoes or fire-roasted.
    • White quinoa: You will need a half cup quinoa (dry and uncooked) for this recipe.
    • Black beans: Or you can substitute pinto beans or kidneys beans if you'd prefer.
    • Ground cumin
    • Dried oregano
    • Chili powder: Most often I use mild chili powder from "Simply Organic" brand.
    • Fresh baby spinach: Or use other fresh greens like kale or arugula.
    Spoonful of vegan soup with beans and spinach

    Customizing

    Make it spicy: Add jalapeño, cayenne pepper, chipotle in adobo sauce, red pepper flakes, black pepper, or simply top with your favorite hot sauce before serving.

    Spices + seasonings: This soup is gently spiced with warm flavors of cumin, oregano, and chili powder. Change it up how you see fit, however!

    Vegetables: Swap in your own favorite veggies such as sweet corn, celery, bell pepper, kale, sweet potato, etc.

    Thickness: This is a fairly dense soup. Increase the broth to 5-6 cups for a more broth-heavy soup. The quinoa continues to soak up liquid as it sits and will thicken the soup to a stew-like consistency. (Alternatively, you can cook the quinoa separately, and add it in at the end.)

    Vegan quinoa black bean soup in a white bowl

    Serving

    Enjoy as is, or top your bowl with garnish and extra flavor. A few ideas include:

    • Fresh cilantro
    • Hot sauce to taste
    • Diced avocado
    • Crumbled tortilla chips for crunch
    • Fresh squeeze of lime juice
    • Shredded vegan cheese

    Storing

    Store leftovers in an airtight container in the refrigerator. We find it keeps for about 4-5 days. Simply reheat in the microwave when ready to enjoy.

    Freezing: I have not tried freezing this recipe, but I'm guessing it would do well as a freezer meal. Be sure to let the soup cool completely before transferring to a sealed, freezer-safe container. You can also freeze in individual portions for easier reheating.

    Quinoa black bean soup cooking in a stockpot

    For more inspiration, also browse all vegan soup recipes or quinoa recipes.

    Black Bean Quinoa Soup

    A simple yet nourishing soup that is easy to prepare. Pleasantly satisfying and filled with healthy plant-based nutrients!
    5 from 3 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Main Dish, Soup
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 5 bowls

    Ingredients

    • 1 yellow onion
    • 1 medium carrot
    • 3 cloves garlic
    • 4 cups vegetable broth*
    • 15 oz. can diced tomatoes (or petite, fire-roasted, etc.)
    • 1/2 cup white quinoa (uncooked)
    • 15 oz. can black beans
    • 1 tsp. ground cumin
    • 1 tsp. dried oregano
    • 1 tsp. chili powder (I use mild)
    • 2-3 oz. fresh baby spinach

    Toppings (optional):

    • Fresh cilantro, hot sauce, avocado, tortilla chips, fresh lime juice, etc.

    Instructions

    • Dice onion.
    • In a stockpot over medium-high heat, sauté onion for 7 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
    • Meanwhile, dice carrot and mince garlic.
    • When onion is translucent, add carrot, garlic, cumin, oregano, and chili powder. Stir and sauté 1-2 minutes.
    • Add vegetable broth and diced tomatoes. Cover and bring to a light simmer.
    • Rinse and drain both quinoa and black beans. Add to pot.
    • Reduce heat and simmer for 15-20 minutes until quinoa is cooked.
    • Roughly chop spinach and add during the last couple minutes of cook time.
    • Salt/pepper to taste. Serve with toppings if desired.

    Notes

    *Thickness: Increase broth to 5-6 cups for a thinner soup. The quinoa continues to soak up liquid as it sits and will thicken the soup to a more stew-like consistency. (Alternatively, you can cook the quinoa separately, and add it in at the end.)
    Other additions: Sweet corn, celery, bell pepper, kale, sweet potato, etc.
    Make it spicy: Add jalapeño, cayenne pepper, chipotle, etc.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Black Bean Quinoa Soup
    Amount per Serving
    Calories
    187
    % Daily Value*
    Fat
     
    2
    g
    3
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Potassium
     
    679
    mg
    19
    %
    Carbohydrates
     
    36
    g
    12
    %
    Fiber
     
    9
    g
    38
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    9
    g
    18
    %
    Vitamin A
     
    3738
    IU
    75
    %
    Vitamin C
     
    16
    mg
    19
    %
    Calcium
     
    99
    mg
    10
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan quinoa black bean soup recipe, also check out:

    • Smoky Tomato Lentil Soup
    • Chickpea Noodle Soup
    • Vegan Corn & Potato Chowder

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Soup + Chili Recipes

    • Mushroom Chili
    • Vegan Broccoli Potato Soup
    • Lentil Cabbage Soup
    • Vegan Coconut Curry Lentil Soup

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating:




    1. Evelyn

      January 30, 2022 at 2:05 pm

      5 stars
      Simple to make, healthy, and so delicious! We added extra spinach and topped it with hot sauce.

      Reply
      • Kaitlin

        January 30, 2022 at 2:28 pm

        Fantastic to hear!

        Reply
    2. Jen

      November 08, 2015 at 10:40 pm

      This was delicious!

      Reply
      • Kaitlin | The Garden Grazer

        November 09, 2015 at 8:00 pm

        Great to hear!

        Reply
    3. Seriouswon

      June 19, 2012 at 12:09 am

      I went with what I had in the house. I mixed white and red quinoa. Kale for spinach. I had only one can of black beans so I also added a can of garbanzo beans. I like spice so I also added some ground red pepper. I added the kale with the stock since it is not as tender as spinach. Yum!

      Reply
      • Kaitlin | The Garden Grazer

        June 19, 2012 at 2:39 am

        Your substitutions sound delightful! Glad you enjoyed and thank you so much for sharing.

        Reply

    Primary Sidebar

    The Garden Grazer - Kaitlin profile photo

    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

    Footer

    ↑ back to top

    Info

    About
    Privacy Policy
    Contact

    Follow

    Subscribe
    Facebook
    Instagram
    Pinterest

    Recipes

    Recipe Index
    Oil Free Vegan Recipes
    Gluten Free Vegan Recipes

    Copyright © 2023 The Garden Grazer