Friday, February 14, 2014

Black Bean and Quinoa Soup

You'd be hard pressed to find a single unhealthy ingredient in this hearty, colorful soup; and yet, it tastes delicious, especially on the second day. [Warning: Not for spinach or black bean haters!]


1 medium onion, chopped
1 green bell pepper, chopped
4 cloves garlic, minced
1 cup chopped fresh tomato
1 teaspoon ground cumin
2 teaspoons chili powder
1/4 teaspoon crushed red pepper flakes
1/2 cup quinoa, rinsed
1 large carrot, chopped
5 cups low sodium or no-salt-added vegetable broth
3 cups cooked black beans or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained
4 cups baby spinach
1/4 cup chopped cilantro
1 tablespoon fresh lime juice
1 avocado, chopped

[I must interject to say that I used regular chicken broth and regular black beans, with no regard to salt content in either. So, technically, it's not really healthy, but it's healthy enough for me!]

First, prep your ingredients:

I gave the beans only a slight rinse.

The quinoa is simple to rinse in a colander. 

Never had quinoa? Neither had I, a year or so ago, but it's nothing to be afraid of; it's simply a grain with a mild flavor and good a pleasant texture. It's a little like barley, I guess.

Saute onion and green pepper with 2-3 tablespoons of water in a soup pot,

until tender (about 5 minutes), adding more water if needed to prevent sticking. Add garlic and saute another 30 seconds, until fragrant. Add the tomato, cumin, chili powder and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. 

Add carrots and vegetable broth, bring to a boil, stir in the rinsed quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted. Mmmmm.....I love spinach!

Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado (optional, of course).

Makes two quarts.

The other delicious soup in the photo is Stuffed Green Pepper Soup
I made both soups within two hours.

You can find a printer-friendly version of this recipe here.

If this is your recipe, I apologize for not giving due credit; I simply forgot where I found it! I will happily amend the post with credit when provided such.

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