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Black Bean and Quinoa Soup

A simple yet nourishing soup that is easy to prepare. Pleasantly satisfying and filled with healthy plant-based nutrients!
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Cook Time:20 mins
Total Time:40 mins
CourseMain Dish, Soup
CuisineGluten-Free, Oil-Free, Vegan
Servings5 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

*Increase broth to 5-6 cups for a more brothy 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.)
Change it up with your own favorite veggies: sweet corn, celery, bell pepper, kale, potato, etc.
Spice it up with jalapeño, cayenne pepper, chipotle, etc.

Nutrition Per Serving (Estimate)

Calories: 187 kcal | Carbohydrates: 36 g | Protein: 9 g | Fat: 2 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 679 mg | Fiber: 9 g | Sugar: 5 g | Vitamin A: 3738 IU | Vitamin C: 16 mg | Calcium: 99 mg | Iron: 4 mg