Meatless Monday Recipe: Black Bean and Quinoa Soup

Posted on January 27, 2014 by rebeccascritchfield

Another Happy Meatless Monday!

Today I wanted to share a very quick, simple, and deliciously hearty vegan soup recipe: Black Bean and Quinoa Soup. This chili like recipe is not only packed with plant based fiber and protein, but spices, flavor, and texture, making it an instant family favorite. There is nothing better on a chilly winter evening than cozying up with a big bowl of nourishing soup; I promise this recipe won’t disappoint (especially with a few thick slices of creamy ripe avocado on top!). And the best part is, it comes together in under 30 minutes, leaving you with an entire afternoon or evening to focus on you!

This recipe should make more than enough soup for 6 hungry eaters. Leftovers are even better the second day one the flavors have really melded (Meatless Tuesday) and also freeze and defrost easily. Enjoy!

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Black Bean And Quinoa Soup
Makes 6 Servings


  • 1 tablespoon olive oil
  • 1 yellow onion, diced medium
  • 4 cloves garlic, minced
  • 1 cup chopped fresh tomato
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup quinoa
  • 1 large carrot, cut into 1/4 inch pieces or so
  • 2 bay leaves
  • 4 cups vegetable broth, divided
  • 1 24 oz can black beans


  • Preheat a large pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic and saute with the onions for a few seconds. Then add tomato, cumin, oregano and red pepper flakes and cook for a minute or so, just to break down the tomatoes a bit.
  • Add quinoa, carrots and bay leaves, and then pour in 2 cups of the broth. Cover and bring to a boil. Let boil for 5 minutes or so, until al dente (that’s mostly tender with a little bite.)
  • Add the remainder of the broth, the black beans with their cooking liquid, and the cilantro. Cover and bring to a boil, then remove the lid, lower heat to a simmer and cook for 10 more minutes or so, to cook the quinoa the rest of the way.
  • Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Remove bay leaves and serve!

Nutritional Information per serving:

Calories: 193
Fat: 3.7 g
Saturated Fat: .4 g
Cholesterol: 0 mg
Sodium: 963 mg
Carbohydrate: 35.6 g
Fiber: 7 g
Sugar: 4 g
Protein: 8.6 g
Calcium: 73.3 mg

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