This black bean quinoa soup is creamy, full of flavor, and satisfying! I think this delicious combo of beans, quinoa, cashew cream, and Mexican-inspired seasonings can be enjoyed year-round.
This soup is well-balanced with protein, fats, carbohydrates, and fiber. The black beans, quinoa, and cashews each contain protein and all nine essential amino acids. Also, the cashews, olive oil, and avocado are excellent sources of healthy fats. Finally, the veggies, quinoa, and black beans are packed with fiber-rich carbohydrates. This combination of nutrients will leave you satisfied!
Beans, cashews, and quinoa are excellent sources of non-heme iron, which is the type of iron found in plant-based foods. It is important to pair vitamin C with non-heme iron to help increase the absorption of iron in the body (Read More). Bell peppers and citrus foods are excellent sources of Vitamin C and work well to complement the sources of iron in this recipe (More Info Here)!
I love topping this soup with tortilla chips, avocado, and plain dairy-free yogurt or sour cream. If you have leftovers, add a splash of vegetable broth or water to help thin it out when you reheat it. Hope you enjoy this meal!
Rich & Creamy Black Bean Quinoa Soup
Equipment
- Blender
- Large Pot
Ingredients
Soup:
- 1 tbsp Olive Oil (or another cooking oil such as grapeseed or vegetable oil)
- 1 small/medium Red Onion, diced (or half of a large onion)
- 1 large Red Bell Pepper, diced
- 3-4 cloves Garlic, minced
- 1 Jalapeno, minced (or replace with a red chili or serrano pepper)
- 2 tbsp Tomato Paste
- 2 tsp Chili Powder
- 2 tsp Cumin
- 2 tsp Paprika
- 2 tsp Oregano
- 1 tsp Salt use less if you are using full sodium vegetable broth
- Pepper (to taste)
- 1 cup Quinoa*, rinsed
- 4 cups Vegetable Broth, low sodium
- 1.5-2 cans Black Beans, drained and rinsed (I gave a range because I know not everyone enjoys or can tolerate a lot of beans. Use however much feels right to you!)
- 1 tbsp Masa Harina (this is corn flour, but you can use corn meal or regular flour to thicken the soup if you do not have this on-hand!)
- 1 Lime, juiced (about 2 tbsp)
Cashew Cream:
- 1/2 (heaping) cup Cashews
- 3/4 cup Boiling Water
Instructions
- While you chop the veggies, prepare the cashew cream by soaking the cashews in the boiling water for about 10-15 minutes. When they are softened, blend the cashews with the water until you reach a creamy liquid consistency.
- Heat a pot over a medium-high heat. Once hot, add the olive oil and allow it to warm up for a few seconds. Throw in the onion and bell pepper and allow these to cook until golden brown, stirring occasionally.
- Add the garlic and jalapeño and cook for a few more minutes, until golden.
- Mix the tomato paste and spices (chili powder, cumin, oregano, paprika, salt, and pepper) with the veggies until fragrant. Deglaze the pan with 1 cup of the vegetable broth (scraping off anything stuck to the bottom) and then add the remaining 3 cups.
- Stir in the quinoa and the juice of a lime. Bring this to a boil and reduce it to a simmer, covered. Allow the soup to simmer for about 15 minutes, until the quinoa is fully cooked.
- Once the quinoa is cooked, stir in the cashew cream, black beans, and masa harina (or cornmeal or flour). Allow this to simmer together for a few more minutes.**
- Enjoy this soup with your favorite toppings such as avocado, tortilla chips, and sour cream!
