Black Bean & Quinoa Soup
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This nourishing soup is a wonderful way to warm up on a chilly day and get some extra nutrition into your day. It’s abundantly rich in Vitamin A, potassium, folate, calcium, and is a source of iron, Vitamin B3, and Vitamin E - all of which are important for our reproductive health at all ages and stages as well as fertility!
Ingredients:
(Makes 4-5 servings)
1 tbsp extra virgin olive oil
1 medium yellow onion, chopped
2 celery stalks, chopped (or ½ cup celery juice)
3 carrots, chopped
4 cloves garlic, pressed or minced
2 jalapeños, seeded and chopped
3 ½ cups water or chicken bone broth
1 large can (28 ounces) diced tomatoes
1 ½ tsp ground cumin
2 tsp fine sea salt
½ cup quinoa (dry, uncooked)
¼ cup chopped fresh cilantro
1/8 tsp cayenne pepper (optional)
Freshly ground black pepper
Optional toppers: small wedges of lime, diced avocado, crumbled tortilla chips, grated cheese, chicken breast strips or chunks, etc.
Steps:
1. In a medium Dutch oven or soup pot, warm the oil over medium heat. Add the onion, celery, carrots, garlic, and jalapeños. Sauté until the vegetables are tender, about 8 minutes.
2. Add the water (or chicken bone broth), tomatoes, beans, cumin, salt, quinoa, cilantro, and cayenne pepper (optional). Season with pepper and bring soup to a boil
3. Once boiling, lower the heat, cover the pot, and let the soup simmer until the quinoa is tender, approx. 15 minutes. Once the quinoa is tender, add more salt and pepper to taste if necessary. You can serve this soup as is or use an immersion/hand blender to puree a few cups of this soup (this helps to thicken the soup while still leaving texture).
4. Divide into bowls and serve with any toppings you like. Store leftovers in the refrigerator for up to 4 days, or in the freezer for up to 3 months.
ENJOY!
Nutrition Information per Serving:
12g protein, 39 g carbohydrates, 3 g fat, 7g fibre, & provides 4 servings of vegetables.