Savory Vegetable and Bean Soup with Quinoa and Spices and Herbs

This Savory Vegetable and Bean Soup with Quinoa is a hearty and nutritious dish, bursting with flavors from fresh herbs and spices. Perfectly balanced and easy to prepare, it makes for a comforting Kosher dinner option.

Ingredients

• Olive oil - 1 tablespoon
• Onion, diced - 1 medium (150g)
• Garlic, minced - 2 cloves
• Carrot, diced - 1 medium (100g)
• Celery, diced - 1 stalk (100g)
• Red bell pepper, diced - 1 medium (150g)
• Zucchini, diced - 1 medium (150g)
• Canned diced tomatoes - 400g (1 can)
• Vegetable broth - 500ml
• Canned black beans, drained and rinsed - 240g (1 cup)
• Quinoa, rinsed - 100g (1/2 cup)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Dried thyme - 1/2 teaspoon
• Salt - 1 teaspoon (adjust to taste)
• Black pepper - 1/2 teaspoon
• Fresh parsley, chopped - 2 tablespoons

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
2. Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.
3. Add the diced zucchini and cook for an additional 3 minutes, until slightly softened.
4. Pour in the canned diced tomatoes with their juices and vegetable broth. Bring to a simmer.
5. Stir in the black beans and quinoa, then add the cumin, paprika, thyme, salt, and black pepper.
6. Cover the pot and let the soup simmer for 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
7. Taste and adjust seasoning if necessary. Remove from heat and stir in the chopped fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 550 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber from beans and quinoa, promoting satiety and digestive health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health and immunity.

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