Hearty Black Bean and Quinoa Vegetable Soup
This hearty black bean and quinoa vegetable soup is a wholesome meal packed with protein and fiber, making it not just delicious but also nutritious and satisfying. Adapted from a recipe on drfuhrman.com, this version features vibrant vegetables and a rich blend of spices to create a comforting dish that's perfect for any time of the year. By simplifying the preparation process, this recipe is designed for busy cooks, allowing you to use frozen pre-chopped vegetables and jarred garlic to cut down on prep time without sacrificing flavor. Enjoy a bowl of this delightful soup, accompanied by a squeeze of lime for an added zing!
N/A
Servings
127.5
Calories
14
Ingredients
Ingredients
Onion
1 medium (chopped)
Green bell pepper
1 (chopped)
Garlic cloves
4 (minced)
Carrot
1 large (chopped)
Diced tomatoes
1 (15 ounce) can (canned)
Ground cumin
1 teaspoon
Chili powder
2 teaspoons
Dried cilantro
2 teaspoons
Crushed red pepper flakes
1/8 teaspoon (or to taste)
Low-sodium black beans
2 (15 ounce) cans (drained and rinsed)
Quinoa
1/4 cup (rinsed)
Low sodium vegetable broth
3 (15 ounce) cans
Frozen chopped spinach
5 ounces (I use cut leaf)
Lime juice
1 tablespoon (to taste (optional))
Instructions
1
In a large soup pot (at least 6 quarts), heat a splash of water or vegetable broth over medium heat.
2
Add the chopped onion, green bell pepper, minced garlic, and chopped carrot. Sauté these vegetables for about 5 minutes, or until they start to soften.
3
Stir in the canned diced tomatoes, ground cumin, chili powder, dried cilantro, crushed red pepper flakes, and the drained and rinsed black beans. Mix well to combine the flavors.
4
Add the rinsed quinoa and pour in the low-sodium vegetable broth, stirring to ensure everything is well mixed.
5
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 30 minutes, stirring occasionally to prevent sticking.
6
Once the quinoa is cooked and the soup has thickened, stir in the frozen chopped spinach and lime juice (if using). Cook for an additional 5-10 minutes until the spinach is fully thawed and heated through.
7
Taste and adjust seasoning as desired before serving. Ladle into bowls and enjoy!
Nutrition Information
1.125g
Fat
19.75g
Carbs
7g
Protein
4.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Black Bean and Quinoa Vegetable Soup?
It is a wholesome, protein-packed meal made with black beans, quinoa, and a variety of vegetables, adapted from a recipe on drfuhrman.com.
Is this soup suitable for vegetarians?
Yes, the soup is vegetarian and uses vegetable broth as its base.
What are the primary sources of protein in this recipe?
The main protein sources are black beans and quinoa.
How many calories are in a serving?
Each serving contains approximately 127.5 calories.
How much protein does one serving provide?
There are 7 grams of protein per serving.
What is the fiber content of the soup?
Each serving provides 4.25 grams of fiber.
What vegetables are included in this soup?
The recipe includes onion, green bell pepper, garlic, carrot, canned diced tomatoes, and frozen chopped spinach.
Which spices are used for seasoning?
The soup is seasoned with ground cumin, chili powder, dried cilantro, and crushed red pepper flakes.
How many cans of black beans are required?
The recipe calls for two 15-ounce cans of low-sodium black beans.
How much quinoa is needed?
You will need 1/4 cup of rinsed quinoa.
What kind of broth should be used?
The recipe recommends using three 15-ounce cans of low-sodium vegetable broth.
When should the quinoa be added to the pot?
Add the rinsed quinoa after stirring in the tomatoes, spices, and black beans, just before adding the broth.
How long does the soup need to simmer?
The soup should simmer covered for about 30 minutes until the quinoa is cooked.
When do I add the frozen spinach?
Stir in the frozen chopped spinach after the initial 30-minute simmer, then cook for an additional 5-10 minutes.
Is lime juice included in the recipe?
Yes, one tablespoon of lime juice is added at the end to provide a fresh zing.
Can I use frozen vegetables to save time?
Yes, the recipe is specifically designed to work well with frozen pre-chopped vegetables to reduce preparation time.
What size soup pot is recommended?
A large soup pot with a capacity of at least 6 quarts is recommended.
Should I use fresh or jarred garlic?
You can use either 4 minced fresh garlic cloves or jarred garlic to save time.
How do I start the cooking process?
Start by sautéing the chopped onion, green bell pepper, garlic, and carrot in a splash of water or broth for 5 minutes.
Should the black beans be rinsed?
Yes, the black beans should be drained and rinsed before being added to the pot.
Is this recipe good for meal prep?
Yes, it is tagged as an ideal meal prep dish because it is easy to make and stores well.
Can I adjust the spiciness of the soup?
Yes, you can adjust the amount of crushed red pepper flakes to suit your preference.
What type of spinach is best for this recipe?
The recipe suggests using 5 ounces of frozen chopped spinach, specifically cut leaf spinach.
Is there any fat in this soup?
Yes, there is a small amount of fat, approximately 1.125 grams per serving.
How many carbohydrates are in a serving?
Each serving contains 19.75 grams of carbohydrates.
Is the quinoa cooked before adding it to the soup?
No, the quinoa is added raw and rinsed, then cooked directly in the vegetable broth.
What is the total number of ingredients used?
There are 14 ingredients in this recipe.
Who originally created the base for this recipe?
The recipe is adapted from a version found on drfuhrman.com.
Can I use fresh cilantro instead of dried?
The recipe calls for dried cilantro, but you can use fresh cilantro as a garnish or substitute if preferred.
Is this soup considered healthy?
Yes, it is described as a nutritious and satisfying meal that is high in protein and fiber.