Hearty Quinoa and Black Bean Soup with Heat
Hearty Quinoa and Black Bean Soup with Heat brings a warm, peppery kick balanced by sweet corn and tender aromatic vegetables. Quinoa makes the broth fuller and satisfying, while tomatoes and paprika round out a robust, cozy flavor—ideal for a chilly weeknight dinner or a comforting lunch.
- Prep15 mins
- Cook37 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Hearty Quinoa and Black Bean Soup with Heat, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 32 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 77
- Metabolic
- 56
- Digestive
- 43
- Inflammatory
- 50
- Performance
- 60
- General Wellness
- 1
Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, and carrot; cook, stirring, until the onion is translucent and the celery and carrot are crisp-tender. Stir in garlic, paprika, and red pepper flakes; cook until fragrant.
- 2
Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, and carrot; cook, stirring, until the onion is translucent and the celery and carrot are crisp-tender, 3 to 5 minutes.
- 3
Stir in garlic, paprika, and red pepper flakes; cook until fragrant, about 1 minute.
- 4
Pour chicken broth, water, and quinoa into the saucepan. Bring to a simmer; reduce heat to medium-low, cover, and cook until the quinoa is tender.
- 5
Pour chicken broth, water, and quinoa into the saucepan. Bring to a simmer; reduce heat to medium-low, cover, and cook until quinoa is tender, about 20 minutes.
- 6
Stir in diced tomatoes with juice, black beans, and corn. Return to a simmer and cook, uncovered, until the black beans are heated through. Season with salt and pepper.
- 7
Stir in diced tomatoes with juice, black beans, and corn. Bring back to a simmer and cook, uncovered, until black beans are heated through, about 5 minutes.
- 8
Season with salt and pepper.
- Calories 433.95 kcal High 22%
- Protein 20.33 g Good Source 41%
- Carbohydrate 70.41 g 26%
- Total Fat 7.09 g Moderate 9%
- Saturated Fat 1.12 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 16.6 mg Moderate 6%
- Sodium 1414.61 mg High 62%
- Dietary Fiber 14.74 g Good Source 53%
- Total Sugars 13.52 g --
- Added Sugars 1.31 g Low Source 3%
- Calcium 223.09 mg Moderate 17%
- Iron 4.38 mg Good Source 24%
- Potassium 1261.94 mg Good Source 27%
- Vitamin A 167.41 mcg Moderate 19%
- Vitamin C 21.08 mg Good Source 23%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Celery
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Hearty Quinoa and Black Bean Soup with Heat is made with 14 ingredients and serves 4. It takes about 52 mins and is rated easy. Key ingredients include Black Beans, Carrot, Celery, and Chicken Broth. Each serving provides about 433.95 kcal, and is a good source of protein.
Recipe Questions
- What is Hearty Quinoa and Black Bean Soup with Heat made of?
- The main ingredients are Black Beans, Carrot, Celery, Chicken Broth, Corn. The full list of 14 is above.
- How long does it take to make Hearty Quinoa and Black Bean Soup with Heat?
- About 52 mins in total: 15 mins to prepare and 37 mins to cook.
- How many calories are in one serving?
- One serving provides about 433.95 kcal. The full nutrition breakdown is above.
- Is Hearty Quinoa and Black Bean Soup with Heat easy to make?
- This recipe is rated easy, with 14 ingredients and 8 steps.
- Is Hearty Quinoa and Black Bean Soup with Heat healthy?
- Hearty Quinoa and Black Bean Soup with Heat has an easyChef Pro health score of 59/100. Per serving, it provides 433.95 calories and 20.33 g of protein, or 41% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 1414.61 mg (62% of the Daily Value) and saturated fat at 1.12 g (6% of the Daily Value). It contains Celery, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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