Black Bean Quinoa Soup

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.)

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.

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.

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.)

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.

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 minutes

Cook Time: 20 minutes minutes

Total Time: 40 minutes minutes

Author: Kaitlin - The Garden Grazer

Course: Main Dish, Soup

Cuisine: Gluten-Free, Oil-Free, Vegan

Servings: 5 bowls

US CustomaryMetric

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.

Cook ModePrevent your screen from going dark

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.

Sodium: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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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

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