Healthful and Delicious BLACK BEAN SOUP

We just made a delicious, nutritious, and affordable black bean soup. All of these ingredients are frequently stocked at our pantry. Thanks to for the recipe! Remember, be creative and substitute when necessary. Don’t have black beans? Use pinto. Out of vegetable stock? Use water. Don’t have quinoa? Use cooked rice. Missing some spices? Use what you got! All measurements are guidelines, go ahead and taste as you go along. And of course, whenever possible, use local ingredients!
1 tablespoon olive oil
1 yellow onion, diced medium
4 cloves garlic, minced
1 cup fresh tomato
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
1/2 cup quinoa
1 large carrot, cut into 1/4 pieces
2 bay leaves
4 cups vegetable broth
2 cans of black beans
1/2 cup chopped cilantro

Preheat a 4 quart pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic and saute with the onions for a few seconds. Then add tomato, cumin, oregano and red pepper flakes and cook for a minute or so, just to break down the tomatoes a bit.

Add quinoa, carrots and bay leaves, and then pour in 2 cups of the broth. Cover and bring to a boil. Let boil for 5 minutes or so, until al dente (that’s mostly tender with a little bite.)

Add the remainder of the broth, the black beans with their cooking liquid, and the cilantro. Cover and bring to a boil, then remove the lid, lower heat to a simmer and cook for 10 more minutes or so, to cook the quinoa the rest of the way.

Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Remove bay leaves and serve topped with crushed tortillas, avocado and cilantro.

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