Ingredientes para 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
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Como fazer 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
0g
Carbs
3g
