There isn't snow yet (which I am really thankful for) and the temperatures aren't cold enough to use our fireplace, but I still felt the urge to indulge in a tasty, hearty soup. This Black Bean and Quinoa Soup fit the bill.
Black Bean and Quinoa Soup (adapted from Mom Foodie)
(12 servings)
1 lb bag dried black beans
1 Tbsp olive oil
1/2 sweet onion, diced
1 cup diced carrots
2 tsp minced garlic
1 cup dry quinoa
9 cups low sodium vegetable broth
15 ounce can petite diced tomatoes, undrained
15 dashes of hot sauce
salt and pepper to taste
optional: 10 ounce package frozen spinach, thawed and drained
Prepare the black beans by rinsing them, placing them in a large pot with water, and soaking overnight. The next day, drain the black beans, rinse again, and set aside.
Heat a large stock pot over medium heat. Add olive oil to the pot, then add the onion and carrots. Saute for 4-5 minutes, or until onions are transparent. Add the garlic and saute for another minute. Add the quinoa to the stock pot, and stir it into the other ingredients. Next, add the black beans, vegetable broth, and diced tomatoes (with juices). Season with salt and pepper. Bring entire mixture to a simmer, cover, and cook for 2 hours.
If adding spinach to your soup, add thawed and drained spinach after you cook the soup for two hours. Cook for another 15-20 minutes, or until soup becomes thick and black beans are tender. Add hot sauce and stir into soup. Taste and season with salt and pepper as necessary. Serve warm.
Print this recipe!
Nutritional Info
Servings Per Recipe: 12
Amount Per Serving:
Calories: 187.4
Total Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 164.9 mg
Total Carbs: 32.9 g
Fiber: 8.8 g
Sugars: 4.0 g
Protein: 8.9 g
Pros:
-Easy to make
-Healthy
-Great source of fiber
-Simple list of ingredients
-Tasty and satisfying
-Good fall lunch or dinner
Cons:
-Makes a lot of soup; consider halving the recipe or freezing some of it
-Takes a while to make
Overall Rating: 4 out of 5
I will forever be grateful for the miraculous work you did for me Dr Ogudugu, words are not enough to express my gratitude. I was diagnosed of herpes in 2022 and I tried all possible means to get cure but all to no avail until I saw a post in a health forum about a herbalist who prepares herbal medicine to cure all kind of diseases including herpes virus, at first i doubted if it was real but decided to give it a try, when i contacted this herbal doctor via his email i bought the herpes herbal medicine and received it through DHL within 5 working days and used it as prescribed, i tested negative to herpes virus within 14 days of use. Thanks to Dr Ogudugu His email: greatogudugu@gmail.com And WhatsApp Number +2348163026536.
ReplyDelete