Pumpkin, Bean, and Quinoa Soup

2020-04-26
  • Servings: 2
  • Prep Time: 20m
  • Cook Time: 35m
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Nutritional Info

This information is per serving.

  • Calories

    120
  • Fat

    15

Ingredients

  • 2- 15oz. cans black beans, drained and rinsed
  • 1- 15oz. can kidney beans, drained and rinsed
  • 1- 15oz. can diced tomatoes
  • 1- 15oz. can pumpkin puree
  • 1/4 cup Earth Balance
  • 1 cup chopped yellow or white onion
  • 4 cloves garlic, minced or pressed
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 4 cups vegetable broth
  • 3 Tbsp. sherry vinegar (I didn’t have any, so I used cooking sherry)
  • 1/4 cup nutritional yeast
  • 1 cup quinoa
  • 2 cups water

Method

Step 1

Pour the can of kidney beans and one can of black beans (both drained and rinsed) into a food processor or blender, along with the can of tomatoes. Puree until smooth. Set aside.

Step 2

Melt Earth Balance in a large pot on the stovetop over medium heat. Add the onion and garlic, and season with salt and pepper. Cook and stir until the onion is softened. Stir in the bean puree, remaining can of beans, vegetable broth, pumpkin puree, nutritional yeast, and sherry vinegar. Mix until well blended. Bring to a boil, reduce heat, and simmer uncovered for 25 minutes, stirring occasionally.

Step 3

In the meantime, add the quinoa and water to a medium saucepan on the stovetop. Bring to a boil. Reduce heat to low, cover, and cook for 15 minutes. Let cool 5 minutes. Take lid off and fluff with a fork.

Step 4

When the soup is done, stir the quinoa into the soup until well blended.

Step 5

In case you didn’t already know, nutritional yeast (nooch) and quinoa add a lot of nutrients to meals. Nooch is a good source of protein, fiber, and B vitamins, and is one of the only non-animal sources of vitamin B12. It also adds a cheesy flavor to whatever you add it to. Quinoa provides all of the eight essential amino acids and therefore is a complete protein. The National Academy of Sciences classified it as one of the best sources of protein in the vegetable kingdom. So, make yourself a pot of this soup and be happy with the fact that you’re feeding your body something not only delicious, but nutritious!

Bon Appetit!

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