Black Bean Quinoa Soup Recette

This vibrant Black Bean Quinoa Soup is a simplified, healthy, and delicious recipe inspired by Dr. Fuhrman. Packed with protein and fiber, it's perfect for a weeknight meal or a healthy lunch. We've streamlined the process, allowing you to use frozen veggies and jarred garlic for ultimate convenience. Customize the spice level to your preference! Get ready for a flavorful and satisfying soup that's good for the body and soul.

Préparation 15 min

Cuisson 65 min

Calories 52 kcal

Protéines 4g

Note Soyez le premier

Recette Actions

Partagez cette recette :

Recette Auteur

L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Black Bean Quinoa Soup

1 medium onion, chopped
Green Bell Pepper
Garlic Cloves
1 medium carrot, chopped
Diced Tomatoes
Ground Cumin
1/2 teaspoon chili powder
Dried Cilantro
Crushed Red Pepper Flakes
Low Sodium Black Beans
1 cup quinoa
Low Sodium Vegetable Broth
Frozen Chopped Spinach
2 tablespoons fresh lime juice

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Black Bean Quinoa Soup? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

Comment préparer Black Bean Quinoa Soup

Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add 1 medium chopped onion, 1 chopped bell pepper, 2 cloves minced garlic (or 1 teaspoon jarred minced garlic), and 1 medium chopped carrot. Sauté for 5-7 minutes, until softened.
Add 1 (14.5 ounce) can of diced tomatoes (undrained), 1 teaspoon ground cumin, 1/2 teaspoon chili powder, 1/4 cup chopped fresh cilantro, 1/4 teaspoon red pepper flakes (or more, to taste), and 1 (15 ounce) can of black beans (rinsed and drained). Stir to combine.
Stir in 1 cup quinoa, 4 cups low-sodium vegetable broth (or substitute with 4 cups water, 2 tablespoons Vegizest (from drfuhrman.com), and 1/4 teaspoon salt, optional).
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until quinoa is cooked through and liquid is absorbed.
Stir in 5 ounces fresh spinach (or 1 cup frozen spinach) and 2 tablespoons fresh lime juice. Cook until spinach is wilted, about 2-3 minutes. Stir occasionally.
Taste and adjust seasonings as needed. Serve hot and enjoy!

Nutrition Information (Approximate per serving)

Sodium

1 g

Sugar

11g

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner Vegetarian Proteins Bean & Lentil Recipes The Americas American Mexican Healthy Vegetarian Vegan Gluten Free One Pot Meals

Recipe Tags (Choose a tag and find related recipes!)

Weeknight Time To Make Course Main Ingredient Preparation Occasion Soups Stews Beans Vegan Vegetarian Dietary Oamc Freezer Make Ahead Inexpensive Black Beans Brunch 4 Hours Or Less

Questions fréquentes

Combien de temps faut-il pour préparer Black Bean Quinoa Soup ?

Black Bean Quinoa Soup prend environ 80 minutes du début à la fin — environ 15 minutes de préparation et 65 minutes de cuisson.

Combien de calories contient Black Bean Quinoa Soup ?

Black Bean Quinoa Soup contient environ 52 calories par portion, avec environ 4 g de protéines, 3 g de glucides et 1 g de lipides.

De quels ingrédients ai-je besoin pour Black Bean Quinoa Soup ?

Les principaux ingrédients de Black Bean Quinoa Soup sont Onion, Green Bell Pepper, Garlic Cloves, Carrot, Diced Tomatoes, Ground Cumin. Consultez la liste complète avec les quantités ci-dessus.