Pink Bean, Quinoa, and Spinach Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Pink Bean, Quinoa, and Spinach Soup
40 min.
6
156kcal

Suggestions


Welcome to a delightful culinary experience with our Pink Bean, Quinoa, and Spinach Soup! This vibrant and nourishing soup is not only a feast for the eyes but also a powerhouse of nutrition, making it an ideal choice for anyone seeking a healthy meal. Packed with wholesome ingredients, this vegetarian, vegan, gluten-free, and dairy-free recipe is perfect for those who want to indulge in a guilt-free treat.

Imagine the comforting aroma of sautéed onions and garlic mingling with the earthy spices of curry and nutmeg, creating a warm and inviting atmosphere in your kitchen. The addition of baby carrots and fresh spinach adds a burst of color and essential vitamins, while the pink beans and quinoa provide a satisfying protein boost. With just 156 calories per serving, this soup is a fantastic option for a light lunch, a starter for dinner, or even a nutritious snack.

Ready in just 40 minutes, this soup is not only quick to prepare but also incredibly versatile. Whether you're serving it as an antipasti or enjoying it on a chilly evening, it’s sure to please everyone at the table. So grab your pot and let’s get cooking! Your taste buds will thank you for this deliciously healthy choice.

Ingredients

  •  baby carrots quartered
  • ounces baby spinach rinsed well
  • 14 ounce canned tomatoes diced canned
  • pinch cinnamon 
  • teaspoons curry powder 
  • 1.5 tablespoons olive oil extra virgin (I omitted this and used a little water in a non-stick pot)
  • cloves garlic minced
  • pinch nutmeg 
  • 15 ounce turtle beans drained and rinsed canned (I used pintos)
  •  vegetable cube salt-free
  • medium onion finely chopped
  • 0.5 cup quinoa 
  • servings salt and pepper freshly ground to taste

Equipment

  • pot

Directions

  1. Heat the oil in a large soup pot.
  2. Add the onion and sauté over medium-low heat until translucent.
  3. Add the carrots and garlic, and continue to sauté until all are golden, about 5 minutes.
  4. Add 6 cups water, followed by the bouillon cubes, tomatoes, quinoa, beans, and spices. Bring to a rapid simmer, then cover and simmer gently for 15 to 20 minutes, or until the quinoa is tender.
  5. Add the spinach and cover. Cook for just a minute or two, until it is wilted, then stir in. Adjust the consistency with a little more water if the soup is too dense; season with salt and pepper and serve.

Nutrition Facts

Calories156kcal
Protein13.92%
Fat28.83%
Carbs57.25%

Properties

Glycemic Index
38.5
Glycemic Load
2.93
Inflammation Score
-10
Nutrition Score
20.858260880346%

Flavonoids

Luteolin
0.18mg
Isorhamnetin
0.92mg
Kaempferol
1.63mg
Myricetin
0.1mg
Quercetin
4.68mg

Nutrients percent of daily need

Calories:156.34kcal
7.82%
Fat:5.31g
8.16%
Saturated Fat:0.69g
4.34%
Carbohydrates:23.71g
7.9%
Net Carbohydrates:18.86g
6.86%
Sugar:4.59g
5.1%
Cholesterol:0mg
0%
Sodium:543.15mg
23.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.76g
11.52%
Vitamin K:121.74µg
115.94%
Vitamin A:4205.45IU
84.11%
Folate:159.64µg
39.91%
Manganese:0.72mg
36.06%
Vitamin C:29.71mg
36.01%
Magnesium:84.38mg
21.09%
Fiber:4.85g
19.4%
Iron:3.33mg
18.49%
Potassium:626.99mg
17.91%
Copper:0.32mg
15.79%
Vitamin E:2.31mg
15.39%
Phosphorus:137.7mg
13.77%
Vitamin B6:0.27mg
13.53%
Calcium:98.71mg
9.87%
Vitamin B1:0.14mg
9.05%
Vitamin B2:0.14mg
8.05%
Zinc:1.12mg
7.49%
Vitamin B3:1.32mg
6.61%
Vitamin B5:0.39mg
3.91%
Selenium:2.31µg
3.3%