BLACK BEAN QUINOA SOUP
This was adapted from a recipe on drfuhrman.com. I simplified the instructions to make it easier to prepare.....For each can of low sodium broth, I substitute 2 cups water, 1 tablespoon VegiZest (from drfuhrman.com) and 1/8 teaspoon salt (optional)......You can reduce prep time by using frozen pre-chopped vegetables and jarred garlic.
Provided by Anne Sainz
Categories Black Beans
Time 1h5m
Yield 8 serving(s)
Number Of Ingredients 14
Steps:
- Chop onion, bell pepper, garlic and carrot and put in large soup pot (at least 6 quarts).
- Add diced tomato, cumin, chili powder, cilantro, red pepper flakes and beans to soup pot.
- Add quinoa and broth to soup pot.
- Bring to a boil, then reduce heat, cover and cook for 30 minutes.
- Add spinach and lime juice and cook until spinach is thawed, stirring occasionally.
BLACK BEAN QUINOA SOUP RECIPE
Black bean quinoa soup is an easy hearty gluten-free recipe.
Provided by Robin Gagnon
Categories Soup
Time 2h30m
Number Of Ingredients 9
Steps:
- 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.
Nutrition Facts : Calories 238 kcal, Carbohydrate 37 g, Protein 13 g, Fat 4 g, Cholesterol 4 mg, Sodium 284 mg, Fiber 6 g, Sugar 5 g, ServingSize 1 serving
SIMPLE BLACK BEAN QUINOA SOUP
Delicious and Healthy Black Bean Quinoa Soup is simple to make because the quinoa cooks in the SAME POT as the soup AT THE SAME time so all the flavors perfectly blend together.
Provided by Marjory Pilley
Categories Main Course
Time 30m
Number Of Ingredients 15
Steps:
- Heat olive oil in a large cooking pot over medium heat.
- Add onion and saute for about 5 minutes or until the onions are softened.
- Add garlic and cook for 1 minute more.
- Add the remaining soup ingredients, except for the garnishes, to the pot and stir to combine.
- Raise heat to high bring soup to a low boil.
- Reduce heat and simmer for about 20 minutes.
- Garnish with avocado and cilantro, if desired
Nutrition Facts : Calories 423 kcal, Carbohydrate 74 g, Protein 23 g, Fat 4 g, Sodium 626 mg, Fiber 22 g, Sugar 5 g, ServingSize 1 serving
SPICY BLACK BEAN AND QUINOA SOUP
This is a healthy, tasty soup that is so easy to make. The quinoa adds plenty of protein to this soup.
Provided by STTLADY
Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas Black Bean Soup Recipes
Time 52m
Yield 4
Number Of Ingredients 14
Steps:
- Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, and carrot; cook and stir until onion is translucent and celery and carrot are crisp-tender, 3 to 5 minutes. Stir in garlic, paprika, and red pepper flakes; cook until fragrant, about 1 minute.
- Pour chicken broth, water, and quinoa into the saucepan. Bring to a simmer; reduce heat to medium-low, cover, and cook until quinoa is tender, about 20 minutes.
- Stir in diced tomatoes with juice, black beans, and corn. Bring back to a simmer and cook, uncovered, until black beans are heated through, about 5 minutes. Season with salt and pepper.
Nutrition Facts : Calories 283.8 calories, Carbohydrate 49 g, Cholesterol 3.6 mg, Fat 3.7 g, Fiber 12.1 g, Protein 15.1 g, SaturatedFat 0.8 g, Sodium 746.4 mg, Sugar 6.8 g
BLACK BEAN QUINOA SOUP
In less than 40 minutes, you can enjoy this delicious black bean soup. It's flavored with chili powder, cilantro and lime juice and topped with chopped avocado for a Mexican flare.
Categories Soups and Stews
Number Of Ingredients 15
Steps:
- In a soup pot, heat 2-3 tablespoons water, add onion and green pepper and water saute until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and saute another 30 seconds, until fragrant. Add the tomatoes, 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 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 or kale and stir until wilted. Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado.
Nutrition Facts : Calories 372.204 calories
QUINOA AND BLACK BEANS
Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America.
Provided by 3LIONCUBS
Categories Side Dish Grain Side Dish Recipes
Time 50m
Yield 10
Number Of Ingredients 11
Steps:
- Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
- Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
- Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
Nutrition Facts : Calories 153.3 calories, Carbohydrate 27.8 g, Fat 1.7 g, Fiber 7.8 g, Protein 7.7 g, SaturatedFat 0.2 g, Sodium 516.9 mg, Sugar 1.5 g
BLACK BEAN & CORN QUINOA
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter's college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. -Lindsay McSweeney, Winchester, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender., Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed., Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro.
Nutrition Facts : Calories 375 calories, Fat 10g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 668mg sodium, Carbohydrate 60g carbohydrate (5g sugars, Fiber 10g fiber), Protein 13g protein.
HEARTY QUINOA AND WHITE BEAN SOUP
Soup doesn't have to be loaded with meat to be deeply satisfying. This one from Mary McCartney, devoted vegetarian, cookbook author and a daughter of Paul, is proof of that fact. Quinoa adds a lovely bit of texture, and beans - practically any variety will do - add heft and a wonderful creaminess as they break down in the broth. This recipe begs to be tampered with, so feel free to add more beans, vegetables, quinoa or fresh herbs. One reader even added a few cups of cooked pasta. It's almost impossible to mess up, so don't hold back.
Provided by Jeff Gordinier
Categories dinner, weekday, main course
Time 45m
Yield 6 servings (about 2 1/2 quarts)
Number Of Ingredients 13
Steps:
- Heat oil in a large, heavy-bottomed saucepan over medium heat. Add onions, carrots and celery, and sauté until barely tender, about 5 minutes. Add beans and garlic and stir for 2 minutes.
- Stir in tomatoes and their juices, and vegetable stock. Simmer for 20 minutes.
- Add quinoa, parsley, oregano or other herb, and bay leaf. Cover and simmer until quinoa is cooked, 12 to 15 minutes. Season with salt and pepper to taste. Remove bay leaf and serve.
Nutrition Facts : @context http, Calories 240, UnsaturatedFat 8 grams, Carbohydrate 31 grams, Fat 10 grams, Fiber 8 grams, Protein 8 grams, SaturatedFat 1 gram, Sodium 1155 milligrams, Sugar 5 grams
BLACK BEAN QUINOA BOWLS
Did you know that quinoa is a seed? This recipe tastes so good, you'd never guess it was the healthy main-dish equivalent of eating straight spinach! -Laura Lewis, Boulder, Colorado
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- In a large saucepan, heat oil over medium-high heat; saute mushrooms and onion until tender and lightly browned, 4-6 minutes. Add garlic; cook and stir 1 minute. Stir in quinoa, seasonings and broth; bring to a boil. Reduce heat; simmer, covered, 15 minutes. Stir in zucchini; cook, covered, until crisp-tender, about 5 minutes., Stir in beans and corn; heat through. Top with cheese and cilantro.
Nutrition Facts : Calories 333 calories, Fat 8g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 699mg sodium, Carbohydrate 50g carbohydrate (5g sugars, Fiber 9g fiber), Protein 15g protein. Diabetic Exchanges
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