Black Bean Quinoa Soup (Easy!)
User Reviews
5
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Prep Time
25 mins
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Cook Time
20 mins
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Total Time
45 mins
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Servings
5 bowls
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Calories
217 kcal
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Course
Main Course, Soup
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Cuisine
Vegan, gluten-free
Black Bean Quinoa Soup (Easy!)
Description
This soup starts with sautéing diced onion and carrot in vegetable broth or water to avoid oil, then adding garlic and spices like cumin, smoked paprika, and oregano to build a base flavor. Black beans, diced tomatoes, corn, and rinsed quinoa are added to the pot and simmered until the quinoa is tender, resulting in a thick, nourishing soup with distinct bean and grain textures.
The smoky and earthy spices combine with the acidity of diced tomatoes and optional lime juice, balancing the black beans’ richness. Fresh cilantro stirred in at the end adds herbal brightness. The soup can be garnished with avocado, hot sauce, tortilla chips, extra lime, or cilantro to suit taste and presentation.
The recipe is flexible: additional vegetables like spinach or bell peppers can be included; the heat level adjusted with chili peppers; and the soup thickness controlled by broth and quinoa amounts. This versatility allows customizing warmth, texture, and nutrition.
Ingredients
- 1 yellow onion
- 1 carrot medium
- 3-4 cloves garlic
- 5 cups vegetable broth
- 15 oz. diced tomatoes canned
- 15 oz. black beans canned
- 1/2 cup quinoa white
- 1 cup sweet corn
- 1 tsp. cumin ground
- 1 tsp. smoked paprika (or chili powder)
- 1 tsp. oregano dried
- 1/2 cup cilantro fresh
- 1 Tbsp. lime juice optional but recommended, fresh
Toppings of choice:
- hot sauce diced avocado, more lime juice, etc
- avocado
- tortilla chips
- lime juice
- cilantro
Instructions
- Dice onion and carrot.
- In a stockpot over medium-high heat, sauté onion and carrot for 7-8minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- Meanwhile, mince garlic.
- When onion is translucent, add garlic, cumin, smoked paprika, and oregano. Stir and sauté 1-2 minutes.
- Add vegetable broth, diced tomatoes, black beans (rinsed and drained), and quinoa (rinsed and drained). Cover and bring to a light simmer.
- Then reduce heat and simmer for 15-20 minutes or until quinoa is cooked through.
- Meanwhile, chop cilantro. After soup is done cooking, stir in cilantro and lime juice (if using).
- Salt & pepper to taste to enhance the flavors. Serve with any toppings of choice.
Notes
- Add 1-2 cups chopped spinach or other greens near the end for extra nutrition.
- Swap or add vegetables like celery, bell pepper, sweet potato, zucchini, or butternut squash for variety.
- Increase heat with jalapeño, cayenne, chili powder, or chipotle according to preference.
- Adjust broth or quinoa quantity to control soup thickness; quinoa thickens soup as it sits.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5bowls
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 43g | 14% |
| Protein | 10g | 20% |
| Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 696mg | 15% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 3044IU | 61% |
| Vitamin C | 16mg | 18% |
| Calcium | 90mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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