Why is black bean soup healthy?

The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health . This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Is black bean soup nutrient dense?

One serving of this homemade black bean soup is a little over 10 grams of fiber. It's also rich in protein and iron and low in calories and fat . Black beans provide you with vitamins and minerals such as Vitamin A, Vitamin C, Calcium, Folate, Magnesium, Iron and Potassium.

Is black bean soup good for losing weight?

The fiber in black beans not only helps to lower the total amount of cholesterol in the blood and decrease the risk of heart disease, but it keeps you feeling full and that helps you lose weight .

Why did Panera stop selling black bean soup?

Panera recently removed Black Bean Soup from their menu, saying it was a seasonal item . I think everyone can agree that Black Bean Soup is an Autumn Soup if anything, and its departure from the chain has impacted many.

Does quinoa have a lot of protein?

Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

Is it OK to eat black beans everyday?

Benefits of eating beans everyday. Beans are the original plant-based protein and there's nothing impossible about them! They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume .

What is the healthiest bean to eat?

The 7 Healthiest Beans to Eat, According to Dietitians Lentils. Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. ... White Beans. ... Black Beans. ... Chickpeas. ... Pinto Beans. ... Red Kidney Beans. ... Lupini Beans. Aug 14, 2023

What are the health benefits of bean soup?

Beans are an excellent source of nutrients and offer numerous health benefits. They're a great of plant-based protein, fiber, iron and antioxidants . Eating beans on a regular basis can help in maintaining a healthy weight, reducing the risk of chronic diseases and supporting your gut health.

Is it healthy to eat bean soup everyday?

Yes! " Eating beans, including canned beans, every day is one of the best things you can do to help increase nutrients [that you may fall short on] and substantially improve the quality of your diet ," says Papanikolaou.

Why are black beans good for weight loss?

Black beans can help you lose weight And that high fiber content can actually help you lose weight. Fiber is filling, and it helps you feel fuller for longer. Eating black beans could curb your appetite, filling you up with plenty of fiber between meals.

Are black beans the healthiest?

The bottom line Black beans are among the most frequently consumed dry pulses around the world. They're considered nutritional powerhouses that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels .

Black Bean Quinoa Soup Recipe (Gluten-free) (2024)

By Robin Gagnon | Updated on 08/24/2022

Articles may contain compensated links

Black Bean Quinoa Soup is a hearty vegetarian soup you are sure to enjoy. It is an inexpensive dish as well.

Table of Contents show

Black bean soup is already high in protein, but with the addition of quinoa the vegan soup becomes a more complete source of this vital nutrient.

Black Bean Quinoa Soup Recipe (Gluten-free) (1)

I have been experimenting with different whole grains a lot lately, especially quinoa recipes. This Black Bean and Quinoa Soup recipe is one of the more successful of results.

The texture of the black bean soup with quinoa is somewhat thick (stew may have been a more appropriate title), so it is filling.Due to both the black beans and quinoa, it is very high in protein and fiber. The soup also provides a good deal of iron and lycopene, from the addition of spinach and tomatoes.

You would be hard pressed to find a healthier soup than this easy inexpensive vegan black bean soup.

Black Bean Quinoa Soup Recipe (Gluten-free) (2)

Optional Add-ins: I purposely kept this soup recipe simple. Here are a few ingredient options to add to the soup pot to make the recipe your own:

Add a couple teaspoons of chili powder and a little cayenne pepper or crushed red pepper flakes. A tablespoon of homemade Cajun seasoning would also be a great way to spice things up.
Swap the canned tomatoes for a jar of salsa.
Use kale or other greens in place of the spinach. You will need to add them in about 30 minutes sooner to become tender.
Diced sweet potato can be added like in my Sweet Potato Kale Peanut Soup Recipe. The nutrient rich tuber lends a mild sweetness to the soup.

Be sure to check out the rest of my quinoa recipes while you are here. If you prefer a lighter soup, try my Ratatouille Soup with Quinoa. It is one of my lower calorie soup recipes and full of fresh vegetables.

Black Bean Quinoa Soup Recipe

Black bean quinoa soup is an easy hearty gluten-free recipe.

5 from 3 votes

Print Pin Rate

Course: Soup

Cuisine: Ecclectic

Diet: Gluten Free, Vegan, Vegetarian

Keyword: black bean quinoa soup

Prep Time: 10 minutes minutes

Cook Time: 2 hours hours 20 minutes minutes

Total Time: 2 hours hours 30 minutes minutes

Servings: 14

Calories: 238kcal

Author: Robin Gagnon

Ingredients

1 lb. black beans pre-soaked and rinsed
1 tbs. olive oil
2 cloves garlic crushed/minced
¾ cup carrot small diced approx.1 extra large carrot
1 cup quinoa dry
9 cups vegetable broth or chicken broth if vegetarian is not a concern
2 bay leaves
15 oz. petite diced tomatoes canned
8 oz spinach

Instructions

Rinse and soak the beans overnight. Drain and rinse again. Set aside.
Put oil in large stock pot or dutch oven, over medium heat.
Once hot add carrots and garlic, sauté, until the garlic is cooked through.
Add the quinoa and bay leaves, stir and cook another minute.
Add the tomatoes and vegetable broth. Cover and simmer.
After 2 hours, add spinach, and continue to cook until black beans are soft.

Notes

Nice served with diced tomatoes and fresh herbs, (chopped fresh cilantro shown above). salsa or sour cream are delicious topping options.

To keep it light and vegan, I like to add some fresh lime juice and hot sauce in my bowl of the soup.

Tortilla chips or whole grain rolls make a great side with this soup.

Nutrition

Quinoa and White Bean Fritters: A Gluten Free Vegetarian Recipe
Gluten-free White Bean Crackers Recipe
Ratatouille Soup with Quinoa: Low Calorie Soup Recipe

« Easter Sandwich: What to Do with Leftover Easter Eggs and Ham

Quinoa and White Bean Fritters: A Gluten Free Vegetarian Recipe »

Reader Interactions

Comments

Anne Taylor says
April 03, 2012 at 11:46 pm
Yumm! We've recently discovered quinoa and LOVE it! Our last creation was a chickpea, quinoa stew concoction and it was delicious! Thanks for the recipe!
Reply
- Robin says
  April 04, 2012 at 8:12 am
  Your stew sounds good. It is a fun ingredient to experiment with 🙂
  Reply
Penelope says
April 06, 2012 at 1:35 pm
See Also
Better Than Chipotle's Cilantro Lime Rice Recipe - Little Spice Jar
It looks so delicious!
Reply
Debs @ The Spanish Wok says
April 26, 2012 at 10:29 am
This sounds delicious, thanks.
You are welcome to join in my monthly food blogger event THE SOUP KITCHEN, offering a new theme each month. All bloggers are welcome, hope to see you participate soon.
Reply
Tamela Buttrey says
May 31, 2012 at 4:45 pm
Delicious!!!!! Sprinkled some crushed red pepper flakes on the top.
It's so hearty! Thanks for sharing
Reply
Becky says
January 14, 2013 at 6:57 pm
Just made this tonight. Added some cumin, garlic powder, cayenne pepper to kick it up a notch. The original flavor really didn't need much else. It was good on it's own but I'm a sucker for spice.
This is a very delicious and healthy meal. I'm extremely happy with your recipe and will be making more in the future. 🙂
Reply
- Robin Gagnon says
  January 14, 2013 at 8:11 pm
  Thanks for your feedback Becky. Your spicy additions sound good to me 🙂
  Reply
Chadi says
March 02, 2013 at 6:22 pm
I tried this recipe but unfortunately I wasn't able to get the same consistency as you have in your photos and I let it simmer for approximately 3 1/2 hours. Also, I realised at the last minute that I only had canned black beans so I used 4 cups of those instead of one pound of dried beans. The result ended up being great, I absolutely LOVED it... Thanks for posting this!
Reply
- Robin Gagnon says
  March 02, 2013 at 6:46 pm
  As long as it came out good. 🙂
  Thanks for your input. Your comment will probably help someone else along the road who also doesn't have dried beans on hand.
  Reply
Lolo says
April 30, 2013 at 11:32 pm
This sounds so yummy!
Reply
Lisa says
June 30, 2013 at 1:15 pm
I'll have to try this!
Reply
Audrey says
October 04, 2013 at 1:50 am
This sounds amazing! Any idea how you could adapt this for the crockpot?
Reply
- Robin Gagnon says
  October 04, 2013 at 6:55 am
  Honestly Audrey, I rarely ever use a Crockpot. I'd think it wouldn't be much different, than simmering it on the stove though.
  Reply
Janet says
February 06, 2014 at 11:53 am
Do you drain the can of spinach?
Reply
- Robin Gagnon says
  February 06, 2014 at 1:02 pm
  Yes, but it won't make a huge difference either way.
  Reply
megan says
February 27, 2015 at 11:32 am
Hello I was wondering if you can freeze this? I am making freezer meals for my grandmother who is in final stages of cancer and she needs high protein meals. Thanks!
Reply
- Robin Gagnon says
  February 28, 2015 at 10:19 am
  I am so sorry to hear of your grandmother's illness. While I haven't frozen it myself, I don't see any reason it wouldn't freeze O.K.
  Reply
megan says
July 14, 2015 at 9:30 pm
So I made this and its great! I am making a double batch to freeze again! Love this!
Reply

Black Bean Quinoa Soup Recipe (Gluten-free) (2024)

Black Bean Quinoa Soup Recipe

Ingredients

Instructions

Notes

Nutrition

Related Posts

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Comments

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