Cozy Vegan Spicy Black Bean and Pinto Bean Soup with Quinoa
Hey there, fellow foodies! As the days get shorter and the temperatures drop, there's nothing quite like the warmth and comfort that a bowl of hearty soup can provide. I don't know about you, but I'm in the mood for the cozy embrace of a delicious, slightly spicy, and incredibly flavorful soup. And I've got just the recipe for you: Spicy Black Bean and Pinto Bean Soup.
What makes this soup extra special is that it's not only wonderfully comforting but also packed with healthy, plant-based ingredients that will keep you feeling satisfied and nourished. Whether you're a vegetarian, vegan, or just looking to add more plant-based goodness to your diet, this soup is sure to hit the spot. Plus, for the meat eater in your household, you can always add some leftover chicken to their bowl, but trust me, they'll love it with or without the added "meat."
Healthy Benefits of the Ingredients:
Let's take a moment to appreciate the nutritional powerhouse that this soup is. Here are some of the key health benefits of its ingredients:
Black Beans: These legumes are loaded with protein, fiber, and essential vitamins and minerals, making them an excellent choice for plant-based protein. They can help stabilize blood sugar levels and support heart health.
Pinto Beans: Pinto beans are another fantastic source of fiber and protein. They're known to promote digestive health and provide a steady release of energy throughout the day.
Quinoa: Quinoa is a complete protein, containing all nine essential amino acids. It's also rich in vitamins and minerals, particularly magnesium and iron. This ancient grain promotes satiety and supports overall health.
Kale: Kale is a leafy green superfood packed with vitamins, especially vitamin K and vitamin C, and minerals like calcium. It's known for its anti-inflammatory and antioxidant properties.
Zucchini: Zucchini is low in calories and high in fiber. It provides important vitamins and minerals, including vitamin C and potassium, and supports digestion.
Let's Get Cooking: Now for the Recipe:
I used an Instant Pot for this recipe to make the cooking process quicker and more convenient, but feel free to use a large pot or Dutch oven if you prefer. The stovetop method works just as well; simply follow the same steps, adjusting the cooking time as needed to ensure that your ingredients are fully cooked and the flavors meld together beautifully. Whether you choose the ease of the Instant Pot or the charm of a traditional pot or Dutch oven, you're sure to enjoy a delicious, warming meal.
Spicy Black Bean and Pinto Bean Soup Recipe:
Ingredients:
1 can organic spicy black beans
1 can organic pinto beans
1 can organic diced tomatoes
1 large zucchini, peeled and chopped
1 cup quinoa
1 cup chopped kale
Vegetable broth (as needed for desired consistency)
Hot sauce (to taste)
1.5 cups chopped fingerling potatoes
Garlic spice (to taste)
Old Bay seasoning (to taste)
Sea salt (to taste)
Instructions:
Set your Instant Pot to the "Sauté" mode and add some oil or use a non-stick spray. Sauté the chopped zucchini and fingerling potatoes until slightly softened and browned.
Add garlic spice, Old Bay seasoning, and sea salt to taste.
Stir in the diced tomatoes and continue to sauté for a couple of minutes.
Rinse the quinoa and add it to the pot, stirring to combine with the vegetables and tomatoes.
Pour in enough vegetable broth to cover the ingredients and achieve your desired soup consistency.
Add the can of spicy black beans, pinto beans, and chopped kale to the Instant Pot.
Season with hot sauce and taco seasonings to your preferred level of spiciness and flavor.
Close the Instant Pot, ensure the valve is set to "Sealing," and set it to "Pressure Cook" or "Manual" mode. Cook for about 5 minutes on high pressure.
Once the cooking cycle is complete, allow for a natural release for a few minutes before manually releasing any remaining pressure.
Open the Instant Pot, give the soup a good stir, and taste to adjust the seasoning if necessary.
Serve hot, garnished with additional kale or your favorite toppings.
Estimated Nutrition Facts (per serving):
Approximate Serving Size:1 to 1.5 cups (240-360 milliliters)
Calories: 150-225
Protein: 6-9 grams
Carbohydrates: 25-38 grams
Fiber: 6-9 grams
Fat: 2-3 grams
Sugars: 3-4 grams
Ingredients for garnish and serving:
Shaved vegan cheese or goat cheese (use your preference)
Slices of ripe avocado
Tortilla chips
Instructions:
Ladle a serving of the hot soup into a bowl.
Top the soup with shaved vegan cheese or goat cheese for a creamy and tangy flavor. If using vegan cheese, make sure it's a variety that melts nicely.
Add slices of ripe avocado on top of the cheese. Avocado will provide a creamy and fresh contrast to the spicy soup.
Serve the soup with a side of tortilla chips for added crunch and a fun way to scoop up the soup.
You can also consider adding a dollop of vegan sour cream or a sprinkle of chopped fresh cilantro for even more flavor and texture.
Storage Recommendations:
If you're like me, you'll probably want to make a big batch of this soup to enjoy throughout the week. To store your leftovers, simply transfer the soup to airtight containers and refrigerate for up to 4-5 days. You can also freeze portions for longer-term storage. When reheating, add a little extra vegetable broth or water to maintain the desired consistency.
So, there you have it – a perfect recipe for those chilly days when you're craving warmth and flavor in a bowl. This Cozy Vegan Spicy Black Bean and Pinto Bean Soup with Quinoa is a delightful way to embrace the season while nourishing your body with all the health benefits of these wonderful ingredients. I hope you enjoy it as much as I do!
*Homemade Taco Seasoning Blend:
Here's a quick and versatile homemade taco seasoning blend that you can keep as a staple in your kitchen. This blend is perfect for seasoning various dishes, not just for tacos or my Spicy Black Bean and Pinto Bean Soup, adding flavor and a touch of Mexican-inspired spice to your cooking.
Ingredients:
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1/2 teaspoon salt (adjust to taste)
1/2 teaspoon black pepper
1/4 to 1/2 teaspoon cayenne pepper (adjust to desired spiciness)
Instructions:
In a small bowl, combine all the spices and mix thoroughly.
Taste the seasoning and adjust the salt and cayenne pepper to your preference. If you like it spicier, add more cayenne pepper; if you prefer it milder, reduce the amount.
Store the homemade taco seasoning blend in an airtight container or a small glass jar with a lid. Keep it in a cool, dark place for up to six months. Be sure to label the container with the date so you can keep track of its freshness.
Usage:
For tacos: Season your preferred protein (or plant-based alternative) with this blend, adding 2-3 tablespoons for every pound of meat or meat substitute.
In other dishes: Use this seasoning blend to add a Mexican-inspired flavor to soups, stews, chili, roasted vegetables, and more. A teaspoon or two can go a long way in enhancing the taste of your favorite recipes.
This homemade taco seasoning blend is not only easy to make but also allows you to control the level of spiciness and adjust it to your taste. It's a convenient staple to have in your kitchen for adding delicious flavor to a wide range of dishes.
Disclaimer: Please note that the estimated nutrition facts provided are for reference only and may vary based on the specific ingredients and serving sizes used. Always consult with a healthcare professional for dietary guidance tailored to your individual needs.
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