Spicy Black Bean and Quinoa Soup

Name: Spicy Black Bean and Quinoa Soup
Prep time: 15 min
Cook time: 37 min
Total time: 52 min
Ingredients: 1 teaspoon olive oil; 0.5 cup chopped onion; 2 stalks celery, chopped; 1 carrot, chopped; 1 clove garlic, minced; 1 teaspoon ground paprika; 0.5 teaspoon red pepper flakes; 2 (15 ounce) cans low-sodium chicken broth; 0.5 cup water; 0.5 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

4.6

(12)

12 Reviews

5 Photos

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

Recipe by STTLADY

Published on March 10, 2020

5

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

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.

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
Vitamin C 18mg	88%
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.