5 from 15 votes
Black Bean Quinoa Soup (Easy!)
Black Bean Quinoa Soup is a hearty, vegetable-rich soup featuring black beans, quinoa, corn, and a blend of cumin, smoked paprika, oregano, and fresh cilantro. Cooking involves sautéing aromatics without oil, simmering ingredients together, and finishing with lime juice for brightness. The soup offers a satisfying texture and layered flavors suitable for various toppings and adaptations.
Prep Time
25 mins
Cook Time
20 mins
Total Time
45 mins
Servings:
5
bowls
Calories:
217 kcal
Course:
Main Course, Soup
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 bowls
Amount Per Serving
Calories 217
% 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.