Spicy Black Bean and Quinoa Soup

4.6
(12)
12 Reviews
6 Photos

This is a healthy, tasty soup that is so easy to make. The quinoa adds plenty of protein to this soup.

Submitted by STTLADY
Published on March 10, 2020
6
6
6
6
Prep Time:
15 mins
Cook Time:
37 mins
Total Time:
52 mins
Servings:
4
Yield:
4 servings
Jump to Nutrition Facts

Ingredients

  • 1 teaspoon olive oil

  • ½ cup chopped onion

  • 2 stalks celery, chopped

  • 1 carrot, chopped

  • 1 clove garlic, minced

  • 1 teaspoon ground paprika

  • ½ teaspoon red pepper flakes

  • 2 (15 ounce) cans low-sodium chicken broth

  • ½ cup water

  • ½ cup quinoa

  • 1 (15 ounce) can diced tomatoes with juice

  • 1 (15 ounce) can black beans, drained

  • 1 cup frozen corn

  • salt and ground black pepper to taste

Directions

  1. 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.

  2. 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.

  3. 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.

Cook's Notes:

Red kidney, pinto, or cannellini beans may be substituted for black beans.

I usually don't add meat but cooked, cut-up chicken or ground beef can also be added.

Nutrition Facts (per serving)

284 Calories
4g Fat
49g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 284
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 4%
Cholesterol 4mg 1%
Sodium 746mg 32%
Total Carbohydrate 49g 18%
Dietary Fiber 12g 43%
Total Sugars 7g
Protein 15g 30%
Vitamin C 18mg 19%
Calcium 106mg 8%
Iron 6mg 33%
Potassium 828mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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