Quick & Hearty Black Bean Quinoa Soup

Discover the delightful simplicity and incredible health benefits of our Wholesome One-Pot Black Bean Quinoa Soup. This recipe redefines convenience, allowing the quinoa to cook directly in the same pot as the soup, simultaneously absorbing all the rich, savory flavors. The result is a perfectly blended, hearty, and satisfying meal that tastes like it simmered for hours, yet comes together in a flash.

Transforming Dinner with Quinoa: A Culinary Revelation

It’s amazing how a simple ingredient swap can completely revolutionize a family favorite. For years, our household was dedicated to the classic combination of black bean soup served over fluffy yellow rice. This tradition was introduced to me during our time in Tampa, a city rich with Cuban culinary heritage, home to institutions like The Columbia Restaurant and Alessi’s, where authentic Cuban flavors abound.

However, my growing appreciation for quinoa led to a delicious experiment: substituting rice with this nutrient-dense seed in our beloved black bean soup. To my pleasant surprise, this seemingly small change was met with resounding success, earning rave reviews from everyone at home. Quinoa’s unique texture and ability to soak up flavors instantly elevated the dish, creating a more fulfilling and well-rounded meal.

The Quinoa Advantage: Boosting Health and Heartiness

Quinoa, often celebrated as a “superfood,” is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce. Its inclusion in this soup not only makes it incredibly hearty and satisfying but also significantly boosts its protein content, making it an excellent choice for a plant-based diet or anyone looking to add more wholesome ingredients to their meals. Beyond protein, quinoa is packed with fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E, contributing to digestive health, energy levels, and overall well-being.

This ingenious method of cooking quinoa directly in the soup isn’t just about nutrition; it’s a game-changer for convenience. It eliminates the need for a separate pot, saving you time on both cooking and cleanup. I’ve successfully employed this technique in other family favorites, like my Sweet Potato Black Bean Quinoa Chili and for making Instant Pot Mexican Quinoa, proving its versatility and efficiency.

Essential Ingredients for Your Black Bean Quinoa Soup

One of the beauties of this Black Bean Quinoa Soup is that it relies on readily available pantry staples. With a few key ingredients on hand, you’ll always be just minutes away from a warm, comforting, and incredibly nutritious meal. Here’s a closer look at what you’ll need and some helpful tips:

• Quinoa: The star of the show. It’s crucial to rinse your quinoa thoroughly under cold running water before cooking, especially if it’s not pre-rinsed. This step removes saponins, a natural coating that can impart a bitter or soapy taste to your soup.
• Black Beans: For convenience, this recipe utilizes canned black beans. Always rinse and drain them before adding to reduce excess sodium and improve flavor. If you prefer to use dried black beans, which offer a richer texture and flavor, remember to soak and cook them beforehand. This tutorial on how to make and freeze dried beans can be a valuable resource for preparing them in advance. Black beans are incredibly versatile and are a staple in our kitchen, appearing in everything from Corn Black Bean Salsa to Black Bean Cakes. They are truly a cornerstone of healthy, plant-based cooking.
• Diced Tomatoes: Canned diced tomatoes add a crucial acidic balance and a rich tomato base to the soup, complementing the earthy beans.
• Onion and Garlic: These aromatic vegetables form the flavor foundation of the soup. Sautéing them until softened and fragrant builds a depth of flavor that is essential to the dish.
• Vegetable Broth: The liquid base for our soup, ensuring it remains vegan and adds another layer of savory flavor. Choose a low-sodium variety to control the overall saltiness.
• Red Wine Vinegar: A touch of red wine vinegar at the end brightens the flavors and adds a subtle tang that balances the richness of the beans.
• Herbs and Spices: Fresh oregano and thyme bring vibrant, herbaceous notes. If fresh herbs aren’t available, dried herbs can be used (typically about 1/3 the amount of fresh). Cumin adds a warm, earthy, and slightly smoky depth that is characteristic of many bean-based dishes. Salt and pepper are, of course, essential for seasoning to taste.

For precise measurements and detailed step-by-step instructions, please refer to the comprehensive recipe card at the bottom of this article.

Effortless Preparation: How to Make This Simple Black Bean Quinoa Soup

You’ll be amazed at how straightforward it is to prepare this delicious and healthy Black Bean Quinoa Soup. This recipe truly champions simplicity without compromising on flavor or nutritional value. Here’s a step-by-step guide to bringing this incredible meal to life:

1. Sauté the Aromatics: Begin by heating olive oil in a large, sturdy cooking pot or Dutch oven over medium heat. Once shimmering, add your diced onion and sauté for about 5 to 7 minutes, or until the onions become soft and translucent. This crucial step lays the groundwork for the soup’s robust flavor.
2. Infuse with Garlic: Add the minced or pressed garlic to the pot. Stir continuously for just about 1 minute until it becomes wonderfully fragrant. Be careful not to burn the garlic, as this can turn its flavor bitter.
3. Combine All Core Ingredients: Now, it’s time to bring everything together. Add the rinsed and drained black beans, diced tomatoes, vegetable broth, red wine vinegar, fresh (or dried) oregano and thyme, cumin, salt, pepper, and most importantly, the rinsed quinoa to the pot. Give everything a good stir to ensure all ingredients are well combined.
4. Bring to a Boil, Then Simmer: Increase the heat to high and bring the soup mixture to a gentle boil. Once boiling, immediately reduce the heat to low, cover the pot, and let the soup simmer for approximately 20 minutes. During this time, the quinoa will cook perfectly, absorbing the flavorful broth, and all the ingredients will meld together to create a harmonious and deeply satisfying taste.
5. Serve and Garnish: Once the quinoa is tender and the soup has thickened slightly, it’s ready to serve! Ladle the hot soup into bowls. This is where you can truly personalize your experience.

Customizing Your Flavor Profile

The beauty of this Black Bean Quinoa Soup lies in its adaptability. For a vibrant Mexican-inspired Black Bean Soup, top your bowl with creamy avocado slices, a generous sprinkle of fresh cilantro, a squeeze of lime juice, and perhaps a dollop of vegan sour cream or a dash of hot sauce. If you’re yearning for the authentic taste of Cuban Black Bean Soup, simply add a spoonful of finely chopped raw white onion and a drizzle of good quality olive oil. Both variations are incredibly delicious and allow you to tailor the soup to your preference.

Maximizing Your Meal: Freezing and Storage Tips

This Black Bean Quinoa Soup is not only easy to make, but it’s also a fantastic candidate for meal prepping and freezing. Its flavors often deepen and improve after a day or two, making it perfect for enjoying throughout the week or for having a healthy, ready-made meal on hand.

Can You Freeze Black Bean Quinoa Soup? Absolutely!

Black bean soup, especially with quinoa, freezes exceptionally well. This makes it an ideal option for batch cooking. To freeze, allow the soup to cool completely to room temperature first. Then, transfer it into airtight, freezer-safe containers. You can opt for larger family-sized containers or smaller individual portion containers for convenient grab-and-go meals. If using freezer-safe zip-top bags, lay them flat on a baking sheet until frozen solid; this maximizes freezer space and allows for quicker thawing. Properly stored, the soup will maintain its quality in the freezer for up to 2 months.

Reheating Frozen Soup

When you’re ready to enjoy your frozen soup, simply pull it out of the freezer and transfer it to the refrigerator to thaw overnight. For a quicker thaw, you can submerge a sealed freezer bag in cold water. Once defrosted, reheat the soup gently on the stovetop over medium-low heat, stirring occasionally until heated through. Alternatively, individual portions can be reheated in the microwave, stirring halfway through, until piping hot. It’s an easy, peasy way to have a nutritious meal whenever hunger strikes!

Refrigeration and Leftover Storage

Store any leftover Black Bean Quinoa Soup in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave as needed. The flavors continue to meld and develop, often tasting even better the next day!

Expand Your Culinary Horizons: More Ways to Enjoy Quinoa

If you’ve fallen in love with quinoa through this soup, you’re in luck! This versatile grain (actually a seed!) can be incorporated into countless dishes, from salads to side dishes, adding a nutritional boost and delightful texture. Here are a few more fantastic quinoa recipes to explore:

📋 Recipe: One-Pot Black Bean Quinoa Soup

This simple Black Bean Quinoa Soup is a marvel of convenience and flavor. With quinoa cooking right in the pot, all ingredients marry beautifully for a healthy, protein-packed vegan meal.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Author: Marjory Pilley

Ingredients

Black Bean Soup

• 2 teaspoons olive oil
• 1 cup onion, diced (about ½ large onion)
• 2 garlic cloves, pressed or minced
• 30 ounces black beans, rinsed and drained (2 standard 15-ounce cans or approx. 3 cups)
• 14.5 ounces diced tomatoes (One 14.5 ounce can or approximately 1 ½ cups)
• 1 Tablespoon red wine vinegar
• 1 Tablespoon fresh oregano (or ½ teaspoon dried)
• 1 Tablespoon fresh thyme (or ½ teaspoon dried)
• ½ teaspoon cumin
• ¼ teaspoon salt
• ½ teaspoon pepper
• 2 cups vegetable broth
• ½ cup quinoa, rinsed (if not purchased pre-rinsed)

Optional Garnishes

• Avocado, diced
• Cilantro, chopped
• Fresh lime wedges
• Vegan sour cream or hot sauce

Instructions

1. Heat olive oil in a large cooking pot or Dutch oven over medium heat.
2. Add diced onion and sauté for about 5 minutes, or until the onions are softened and translucent.
3. Add minced garlic and cook for 1 minute more until fragrant, being careful not to burn it.
4. Add the remaining soup ingredients (black beans, diced tomatoes, red wine vinegar, oregano, thyme, cumin, salt, pepper, vegetable broth, and rinsed quinoa) to the pot and stir well to combine everything.
5. Raise the heat to high and bring the soup to a low boil.
6. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes. This allows the quinoa to cook thoroughly and the flavors to meld beautifully.
7. Once cooked, ladle the soup into bowls. Garnish generously with diced avocado and fresh cilantro, if desired, or any of your preferred toppings. Serve hot and enjoy!

Nutrition Information (per serving)

• Calories: 423kcal
• Carbohydrates: 74g
• Protein: 23g
• Fat: 4g
• Sodium: 626mg
• Potassium: 1187mg
• Fiber: 22g
• Sugar: 5g
• Vitamin A: 1200IU
• Vitamin C: 20.3mg
• Calcium: 97mg
• Iron: 6.3mg

Please note: Nutritional values are estimates and may vary based on specific ingredients and preparation methods.

If you loved this recipe, please consider leaving a rating and comment! Your feedback helps us continue to share more delicious and healthy recipes.

Nutritional and Food Safety Disclaimer