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By Robin Gagnon | Updated on
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Black Bean Quinoa Soup is a hearty vegetarian soup you are sure to enjoy. It is an inexpensive dish as well.
Black bean soup is already high in protein, but with the addition of quinoa the vegan soup becomes a more complete source of this vital nutrient.
I have been experimenting with different whole grains a lot lately, especially quinoa recipes. This Black Bean and Quinoa Soup recipe is one of the more successful of results.
The texture of the black bean soup with quinoa is somewhat thick (stew may have been a more appropriate title), so it is filling.Due to both the black beans and quinoa, it is very high in protein and fiber. The soup also provides a good deal of iron and lycopene, from the addition of spinach and tomatoes.
You would be hard pressed to find a healthier soup than this easy inexpensive vegan black bean soup.
Optional Add-ins: I purposely kept this soup recipe simple. Here are a few ingredient options to add to the soup pot to make the recipe your own:
- Add a couple teaspoons of chili powder and a little cayenne pepper or crushed red pepper flakes. A tablespoon of homemade Cajun seasoning would also be a great way to spice things up.
- Swap the canned tomatoes for a jar of salsa.
- Use kale or other greens in place of the spinach. You will need to add them in about 30 minutes sooner to become tender.
- Diced sweet potato can be added like in my Sweet Potato Kale Peanut Soup Recipe. The nutrient rich tuber lends a mild sweetness to the soup.
Be sure to check out the rest of my quinoa recipes while you are here. If you prefer a lighter soup, try my Ratatouille Soup with Quinoa. It is one of my lower calorie soup recipes and full of fresh vegetables.
Black Bean Quinoa Soup Recipe
Black bean quinoa soup is an easy hearty gluten-free recipe.
5 from 3 votes
Print Pin Rate
Course: Soup
Cuisine: Ecclectic
Diet: Gluten Free, Vegan, Vegetarian
Keyword: black bean quinoa soup
Prep Time: 10 minutes minutes
Cook Time: 2 hours hours 20 minutes minutes
Total Time: 2 hours hours 30 minutes minutes
Servings: 14
Calories: 238kcal
Author: Robin Gagnon
Ingredients
- 1 lb. black beans pre-soaked and rinsed
- 1 tbs. olive oil
- 2 cloves garlic crushed/minced
- ¾ cup carrot small diced approx.1 extra large carrot
- 1 cup quinoa dry
- 9 cups vegetable broth or chicken broth if vegetarian is not a concern
- 2 bay leaves
- 15 oz. petite diced tomatoes canned
- 8 oz spinach
Instructions
Rinse and soak the beans overnight. Drain and rinse again. Set aside.
Put oil in large stock pot or dutch oven, over medium heat.
Once hot add carrots and garlic, sauté, until the garlic is cooked through.
Add the quinoa and bay leaves, stir and cook another minute.
Add the tomatoes and vegetable broth. Cover and simmer.
After 2 hours, add spinach, and continue to cook until black beans are soft.
Notes
Nice served with diced tomatoes and fresh herbs, (chopped fresh cilantro shown above). salsa or sour cream are delicious topping options.
To keep it light and vegan, I like to add some fresh lime juice and hot sauce in my bowl of the soup.
Tortilla chips or whole grain rolls make a great side with this soup.
Nutrition
Calories: 238kcal | Carbohydrates: 37g | Protein: 13g | Fat: 4g | Cholesterol: 4mg | Sodium: 284mg | Potassium: 927mg | Fiber: 6g | Sugar: 5g | Vitamin A: 4010IU | Vitamin C: 8.8mg | Calcium: 80mg | Iron: 3.4mg
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Ratatouille Soup with Quinoa: Low Calorie Soup Recipe
« Easter Sandwich: What to Do with Leftover Easter Eggs and Ham
Quinoa and White Bean Fritters: A Gluten Free Vegetarian Recipe »
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Reader Interactions
Comments
Anne Taylor says
Yumm! We've recently discovered quinoa and LOVE it! Our last creation was a chickpea, quinoa stew concoction and it was delicious! Thanks for the recipe!
Reply
Robin says
Your stew sounds good. It is a fun ingredient to experiment with 🙂
Reply
Penelope says
It looks so delicious!
Reply
Debs @ The Spanish Wok says
This sounds delicious, thanks.
You are welcome to join in my monthly food blogger event THE SOUP KITCHEN, offering a new theme each month. All bloggers are welcome, hope to see you participate soon.
Reply
Tamela Buttrey says
Delicious!!!!! Sprinkled some crushed red pepper flakes on the top.
It's so hearty! Thanks for sharingReply
Becky says
Just made this tonight. Added some cumin, garlic powder, cayenne pepper to kick it up a notch. The original flavor really didn't need much else. It was good on it's own but I'm a sucker for spice.
This is a very delicious and healthy meal. I'm extremely happy with your recipe and will be making more in the future. 🙂Reply
Robin Gagnon says
Thanks for your feedback Becky. Your spicy additions sound good to me 🙂
Reply
Chadi says
I tried this recipe but unfortunately I wasn't able to get the same consistency as you have in your photos and I let it simmer for approximately 3 1/2 hours. Also, I realised at the last minute that I only had canned black beans so I used 4 cups of those instead of one pound of dried beans. The result ended up being great, I absolutely LOVED it... Thanks for posting this!
Reply
Robin Gagnon says
As long as it came out good. 🙂
Thanks for your input. Your comment will probably help someone else along the road who also doesn't have dried beans on hand.
Reply
Lolo says
This sounds so yummy!
Reply
Lisa says
I'll have to try this!
Reply
Audrey says
This sounds amazing! Any idea how you could adapt this for the crockpot?
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Robin Gagnon says
Honestly Audrey, I rarely ever use a Crockpot. I'd think it wouldn't be much different, than simmering it on the stove though.
Reply
Janet says
Do you drain the can of spinach?
Reply
Robin Gagnon says
Yes, but it won't make a huge difference either way.
Reply
megan says
Hello I was wondering if you can freeze this? I am making freezer meals for my grandmother who is in final stages of cancer and she needs high protein meals. Thanks!
Reply
Robin Gagnon says
I am so sorry to hear of your grandmother's illness. While I haven't frozen it myself, I don't see any reason it wouldn't freeze O.K.
Reply
megan says
So I made this and its great! I am making a double batch to freeze again! Love this!
Reply
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