Guided Detox: Intermittent Fasting Starts November 4th!
3-Week Online Program – Join Now!
Membership Required

Black Bean Quinoa Soup


Black Bean Quinoa Soup

Serves: 4

Category: Soups and Stews
Author: www.drfuhrman.com
Tags: Aggressive Weight Loss, Kid-Friendly

Average Rating: 
Rated by: 93 members

Rate it: 
(Give a recipe one to five stars. Click the appropriate star to submit your rating)

In less than 40 minutes, you can enjoy this delicious black bean soup. It's flavored with chili powder, cilantro and lime juice and topped with chopped avocado for a Mexican touch.

Print Add Add To My Grocery List

Ingredients:

1 medium onion, chopped
1 green bell pepper, chopped
4 cloves garlic, minced
1 cup chopped fresh tomato
1 teaspoon ground cumin
2 teaspoons chili powder
1/4 teaspoon crushed red pepper flakes
1 large carrot, chopped
5 cups low sodium or no-salt-added vegetable broth
1/2 cup quinoa, rinsed
3 cups cooked black beans or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained
4 cups spinach or thinly sliced kale
1/4 cup chopped cilantro
1 tablespoon fresh lime juice
1 avocado, chopped

Instructions:

In a soup pot, heat 2-3 tablespoons water, add onion and green pepper and water saute until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and saute another 30 seconds, until fragrant.

Add the tomatoes, cumin, chili powder and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. Add carrots and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach or kale and stir until wilted.

Remove from heat and stir in cilantro and lime juice. Serve garnished with chopped avocado.

Calories 372; Protein 19 g; Carbohydrates 65 g; Sugars 4 g; Total Fat 5.6 g; Saturated Fat 0.8 g; Cholesterol 0 mg; Sodium 244 mg; Fiber 17.9 g; Beta-Carotene 8221 ug; Vitamin C 118 mg; Calcium 203 mg; Iron 6.4 mg; Folate 286 ug; Magnesium 178 mg; Potassium 1279 mg; Zinc 2.8 mg; Selenium 4.9 ug

Comments (43):

 View

momonmove

04/24/2013 12:10 PM

Rated this recipe:

This recipe was delicious. It was easy to make and very tasty.

NMNancy

04/27/2013 11:30 AM

Rated this recipe:

This soup was easy to make, and very yummy! I had it for lunch, and then couldn't wait till dinner to eat it again!
I only had 4 cups of veg. broth, so I used 1 cup of veg. juice to make up the difference. A great soup recipe!

iggyluv

04/30/2013 01:33 PM

Rated this recipe:

This is my favorite soup. We are cilantro lovers, so I used a little more cilantro than called for and probably a little more garlic also. We absolutely love it. This one is definitely a keeper! The chopped avacado on top makes it even better.

lainna

05/11/2013 12:41 PM

Rated this recipe:

This was so delicious. It's my favorite.

I used a red bell pepper instead of green.
I added a teaspoon of oregano.
I added (1)12 ounce can V-8 juice for added flavor.
I didn't use the cilantro. (Don't like it)
I didn't use the avocado - I like to save it for my salads.

Absolutely delicious!!!

MargieM

05/14/2013 07:25 PM

Rated this recipe:

I don't know how to fix the star rating. It should be 5 stars, not 2!
This comment was last edited on 05/14/2013 07:27 PM

DeenaNH

06/13/2013 09:10 AM

Rated this recipe:

Very good! Will definitely be made frequently here!

shermusic3

06/27/2013 03:49 PM

Rated this recipe:

I just made and ate some of this soup. I used all the ingredients. What a delicious recipe. I am so enjoying learning many new flavors. I put it over a small bed of mixed wild rice. Yum!

Lin999

07/14/2013 06:56 PM

Rated this recipe:

This one is good and easy. I'm planning to cook for dinner with a green salad and a slice of whole wheat bread and banana oat bar with a few slices of fruit for desert for kids.

Juelie A.

09/29/2013 09:18 PM

Rated this recipe:

I made this yesterday and ate some for lunch. This is delish! I added 2 types of mushrooms -baby bella "cremini" and white button. They gave the soup a meaty consistency. I did not use the cilantro,avocado or lime and this was still delicious. Just starting out on my ETL journey and I am loving it.

JoannaC

10/14/2013 02:39 AM

Rated this recipe: (no rating)

Delicious, satisfying, AND not cumbersome to make. Yummy.

Jeffk24

10/27/2013 10:56 PM

Rated this recipe:

Super good and easy to make

Jeffk24

10/27/2013 10:56 PM

Rated this recipe:

Super good and easy to make

Mo0427

11/24/2013 02:31 PM

Rated this recipe:

This is out of this world good. Seriously, I'm having a hard time not eating the whole pot. I made it according to the recipe and it was easy. Love, love, love it!

alaskainsane7

12/12/2013 10:26 PM

Rated this recipe:

Whole family enjoyed this! This is the second time we made it and had no onions so I used a leek, just as good! Don't like green bell peppers so used a red. We like it a little spicier so I use larger quantities of the chili powder and red pepper flakes. Also had no fresh tomato (very $$ here in Alaska) so I used some canned tomato's. Still very delicious! Has a chili flavor that we enjoy with some vegan cornbread!
This comment was last edited on 12/12/2013 10:27 PM

horseyib

01/02/2014 11:01 PM

Rated this recipe: (no rating)

This was super easy and DELICIOUS!!!

NanG

01/04/2014 06:54 AM

Rated this recipe:

There are several 5 star recipes from Dr. Fuhrman but this recipe gets a 6 star rating from me! It's so very easy and fast to whip up and incredibly delicious!!

DonnaVilla

01/05/2014 10:39 PM

Rated this recipe:

This is a fantastic soup! I'm not much for soups but I thought I'd give this a try and my whole family loved it. This will be a weekly meal at our house.

snowbee

01/12/2014 08:10 PM

Rated this recipe:

This is definitely a new favorite in my house. My 4 year-old and 8-year-old kids even enjoyed it.

nycknacks

01/13/2014 03:54 PM

Rated this recipe:

Just simply delicious!

photoenthusiast

10/13/2014 07:34 PM

Rated this recipe:

Best recipe I've tried so far! Also, the second time I made it, I snuck in a TBSP of chia seeds and it didn't seem to affect the flavor.

serdonna

02/18/2015 02:09 PM

Rated this recipe:

Another family favorite!!!! This is a great dish, toppers of lime and cilantro with avacado ... all flavor blasters..make it awesome!!!

Shesteepstea

06/08/2015 04:35 PM

Rated this recipe:

In a word *Delish!* Felt it could have used a bit more quinoa; will add 3/4-1 c next time,and there will be next times.

LiseW07

07/24/2015 01:45 PM

Rated this recipe: (no rating)

From all the positive comments posted, I'll make this soup based on them!
Can't wait to try it!

saffychan

09/17/2015 05:07 PM

Rated this recipe:

Yummy soup! Already have made it twice! :) I love the quinoa in it.

Himali

10/05/2015 08:16 AM

Rated this recipe:

Very yummy
And very easy to make!
This comment was last edited on 10/05/2015 08:18 AM

2engsetters

12/15/2015 06:56 PM

Rated this recipe:

A lovely comforting soup. Followed to the letter but left out the cilantro. Letting it sit covered after it has cooked allows the quinoa to absorb more liquid. Wonderful!

taramartine

01/09/2016 07:22 PM

Rated this recipe: (no rating)

Love this soup! I frequently double the recipe and make it on the weekend to use it as my go-to lunch during the week. I always add more bell peppers and carrots to add even more nutrition.

FloridaGal

03/10/2016 10:41 AM

Rated this recipe: (no rating)

This soup is delicious! Very satisfying. My family enjoyed it!

LaurieH

08/08/2016 07:36 PM

Rated this recipe:

I love this soup. It will definitely become a family standard! My husband loved it too. Very flavorful and a great consistency. Also, it looked really pretty.

Sandy Leeann

08/10/2016 11:47 PM

Rated this recipe:

I made following changes: No chili powder or pepper flakes. Added 2 tsp No-Salt Seasoning. Substituted a can of no added salt diced tomatoes for the fresh tomato. Used 1 Tbsp of Better than Bullion Low Sodium chicken broth in 5 cups water. Added an extra carrot. Used a whole bag of baby spinach, 6 cups. At the end I used an emerson blender to even the consistency a bit for my toddler, who LOVED it BTW. Use your favorite hot sauce as needed. Loved by my SAD eating in-laws!
This comment was last edited on 08/10/2016 11:51 PM

persa

11/17/2016 10:43 AM

Rated this recipe:

This was a delicious recipe! Family loved it. Will be a repeat!

woodten

11/22/2016 10:40 PM

Rated this recipe: (no rating)

***5. ****    Very good. I do not like spicy food that is hot but this was just right. It had a hint of heat but tons of flavor. It is a keeper

This comment was last edited on 11/22/2016 10:42 PM

YvonneMarie

01/07/2017 05:28 PM

Rated this recipe: (no rating)

I subbed a can of no salt diced tomatoes as I was out of regular tomatoes. I love this soup, simply delicious

 

sierrael

02/07/2017 06:29 PM

Rated this recipe:

Yummy, and if you have read any of my other comments, you know I am truthful.   A staple in my house!!

SandyGirl

05/06/2017 08:49 PM

Rated this recipe:

Wow this is restaurant quality!  Very good!  The quinoa gives the texture and feel of ground beef. Even my kids liked it! I didn't put in the red pepper flakes but offered them on the side.  I used a carton of chicken broth in place of the vegetable broth because I like the flavor better and it works better for my son who is allergic to wheat (as most veg broths have wheat in them from what I've noticed). I also cooked the carrots along with the onions and green peppers.

 

This comment was last edited on 05/07/2017 04:34 PM

Mawnstroe

05/22/2017 11:23 AM

Rated this recipe:

I just made this last night and it is delicious!  Easy to make and didn't take much time at all.  I am planning on making a double portion next time to freeze for easy dinners.  Love it!!!

whoster69

10/21/2017 11:13 AM

Rated this recipe:

I didn't like this one much.  Too much quinoa and not enough beans.

kaps

12/06/2017 06:16 PM

Rated this recipe:

OMGoodness!  This is totally delicious.  What's more, me, a saltaholic, did not need one grain of salt to make it palatable (for my palate).  I was just about ready to give up on this diet, having made so many dishes that I did not enjoy.  This dish is wonderful....highly recommend.  @whoster69: decrease the quinoa and add beans.  The proof is in the flavor and the flavor is excellent.  BTW, I gave this 5 Stars.

This comment was last edited on 12/06/2017 06:17 PM

amy.michelle8212

05/24/2018 12:16 PM

Rated this recipe: (no rating)

Is the quinoa added uncooked? 

 

llorrac replies:

10/21/2018 10:33 PM

Rated this recipe:

Yes.

psychobabble4u

08/26/2018 03:30 PM

Rated this recipe:

this was really good.  I used smoked paprika instead of chile powder and kale instead of spinach.

llorrac

10/21/2018 10:33 PM

Rated this recipe:

I made this earlier tonight, for my picky, ungrateful family. They absolutely LOVED it, as did I! I am so happy that this was a home-run. Until I train my tastebuds, I will always add a few extra spices and seasons to this. I had to tweak it to satisfy everyone. Initially, I forgot to add the avocado I had chopped up. When I went back for seconds, I added the avocados, more lime, and a tad more cilantro, and that put this meal over the top! It fools you into thinking you have ground meat in it as well. Very filling! This is a MUST TRY! Tip: Chop your vegetables the morning or day before, and refrigerate in Ziploc bags to save time. 5 stars!

vicki45

12/19/2018 02:35 PM

Rated this recipe:

Found that the quinoa sops up the flavors resulting in blandness- thus need to re-season everything again at the end of cooking.  Also if you like to partially blend your soups- blend very lightly as the quinoa turns to mush like oatmeal. I agree that it is too much quinoa. Also it didn't have that sweet tomato 'kick' that I like alongside chili and cumin, so added a couple of squirts of ketchup.  Otherwise a filling soup. Thank u for posting.

This comment was last edited on 12/19/2018 04:03 PM

BodyCoachPamm

07/19/2019 06:42 AM

Rated this recipe:

I can do "no dairy" "no fried foods" "no sugar," however this was my first "no-salt" meal and it was a shocker!  I followed some of the suggestions and added sliced mushrooms which was great!  The first small bowl was, OMG no salt for the rest of my life?!!  But after the initial shock I was delighted that the beans were filling and I ate less food.  The following days as I ate left-overs, I was delighted how I could taste the sweetness of the tomato, I could taste each vegetable and I loved it. This soup is wonderful, my weight is dropping and I am looking forward to my next pot of soup experience!!

This comment was last edited on 07/19/2019 06:43 AM