Chef Scott For Meatless Monday: Tomato And Black Bean Soup With Quinoa.
There’s a new Monthly Move every 30 days in my Healthy Habits Club and, this month, we’re focusing on whole grains.
(For more of the specifics, you should totally come try the club for free for 30 days…..).
Quinoa is one of my favorite whole grains - and today Chef Scott is giving us a simple, hearty, nutrient-rich soup - that features this ROCK STAR of the whole grain world.
Quinoa is an ancient grain that is very high in protein. It’s also a great source of fiber. Combined with the beans in this soup, you won’t believe how FULL and genuinely satisfied you feel when you’re done eating!
Take It Away, Chef Scott……
And whenever the weather turns nasty, I become incredibly lazy. And hungry. I don’t want to leave the house, so it’s time for a good old pantry raid to see what I can cook up for dinner. Black beans, quinoa, canned tomatoes. A jalapeño dying in the fridge and an avocado ripening on the counter.
Sounds like soup to me!
Tomato and Black Bean Soup with Quinoa
Warm and satisfying, this protein-packed soup is great for those cold nights in front of the tube. And all you really need is a can opener! Try serving it with cornbread, baked polenta cakes, or a simple green salad.
4 cups black beans (2 16oz cans)
canned whole tomatoes (28 oz)
2 Tbl olive oil
1 large red onion, chopped
3 cloves garlic
1 jalapeño, minced
1 1/2 Tbl cumin
1 tsp chipotle powder
1/2 tsp cinnamon
4 cups water
1/2 cup fresh cilantro, chopped
2 cups cooked quinoa
salt n’ pepper
In a large stock pot, heat olive oil over medium heat and saute onions, jalapeño, and garlic until softened, about five minutes. Season with salt and pepper. Add cumin, chipotle, and cinnamon and cook for two minutes or so allowing the spices to bloom.
Using your hands, squish the tomatoes to break them into more palatable chunks. (This is great for the kids to do!) Add tomatoes and their liquid to the pot along with the black beans. Give a good stir to combine. Add water and bring to a boil. Reduce heat and simmer for ten minutes. Add cilantro. Transfer 1/3 of the soup to a food processor or blender and puree. Or, give a couple of pulses with an immersion blender. Return to pot. This helps give the soup some body. Stir in quinoa and serve.
Garnish with avocado slices and cilantro.
TIP: Make a double batch of quinoa so you have some for later in the week. Store in an air-tight container in the fridge.
TIP: This soup freezes beautifully!