Black Bean Quinoa Soup


By Dr. Fuhrman

(Serves 4)

  • 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
  • 1/2 cup quinoa, rinsed
  • 1 large carrot, chopped
  • 5 cups low sodium or no-salt-added vegetable broth
  • 3 cups cooked black beans or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained
  • 4 cups baby spinach
  • 1/4 cup chopped cilantro
  • 1 tablespoon fresh lime juice
  • 1 avocado, chopped

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

Add the tomato, 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 and stir until wilted.

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