Quinoa Black Bean Soup Recipe
Topped with Mouth-Watering Cornmeal Dumplings


This black bean soup recipe combines protein-rich beef (or turkey), black beans, and quinoa - plus, it’s topped with mouth-watering cornmeal dumplings. You'll love its hearty and delicious flavor!


SoupSoFine.comQuinoa Black Bean Soup Recipe

Quinoa: A Super Nutritious Seed

Quinoa (pronounced keen-wah) is a super nutritious seed with a mild and nutty flavor.

Some of the best quality quinoa is still grown high in the Andes Mountains of South American where it was grown by the Incas so many years ago. Providing nutrition that is rarely found in a plant, it surely played a major role in helping the people of their empire to flourish.


Five Reasons to Love Quinoa

Here are five reasons to love this super-nutritious seed:

  1. Quinoa is rich in both protein and fiber meaning it is appetite satisfying and helps make you feel fuller longer. In fact, one cup of quinoa provides 8 grams of protein and 5 grams of fiber. 
  2. It is naturally gluten-free which makes it perfect for people seeking ways to add more gluten-free foods to their diet. 
  3. Quinoa contains heart-healthy fats which help to boost “good cholesterol” levels. 
  4. It contains several antioxidants which are important for healing and fighting aging. 
  5. Plus, quinoa is a good source of potassium which is important for muscle building and maintaining a regular heartbeat.




While this beautiful soup nourishes your body, may the romance of soup making bless your day and bring you joy!


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Ingredients for Quinoa Black Bean Soup Recipe

1 pound ground beef or turkey

2 garlic cloves, peeled and minced

1 medium onion, peeled and chopped

2 cans (14.5 ounces each) diced tomatoes, undrained

2 cans (15 ounces each) tomato sauce

4 cups chicken stock, homemade preferred (chicken stock recipe)

2/3 cup dry quinoa, rinsed

1 teaspoon chipotle chili pepper

1/2 teaspoon cumin

3 cans (15 ounces each) black beans, drained and rinsed

2 cups frozen yellow corn 

Dumplings

3/4 cup all-purpose flour

1/2 cup yellow cornmeal

2 teaspoons baking powder

1/4 teaspoon salt

3/4 cup whole kernel corn, frozen

1-1/2 cups shredded Cheddar cheese (1/2 cup for dumplings, rest for garnish)

1 egg

1/2 cup milk 




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Directions for Quinoa Black Bean Soup Recipe

1. In a Dutch oven, cook ground beef or turkey, onions, and garlic until meat is no longer pink; drain.

2. Add tomato sauce, diced tomatoes, chicken stock, dry quinoa, chipotle chili pepper, cumin, black beans, and corn.

3. Bring to a boil then immediately reduce heat to low and cover.

4. Simmer for 25 minutes

5. Prepare batter for dumplings.

    - In a large bowl, combine flour, cornmeal, baking powder, and salt.

    - Add frozen corn and 1/2 cup shredded Cheddar cheese.

    - In a small bowl, whisk together egg and milk. Then add to other ingredients and stir just            until moistened. 

6. After the soup has simmered for 25 minutes, drop heaping tablespoons of batter onto soup. Do not stir.

7. Cover pot and continue simmering until the dumplings are firm; about 13 to 15 minutes. (Taking off the lid will release the steam needed to cook the dumplings, so leave the lid on until you really need to lift it.)

8. Ladle soup into bowls and garnish with shredded cheese. Enjoy!


Making soup is so much fun! Here are more delicious recipes you are sure to enjoy!



Bibliography

Goldman, Irwin. "Five Things Everyone Should Know About . . . Quinoa | Grow – Wisconsin's Magazine for the Life Sciences." Grow - Wisconsin's Magazine for the Life Sciences. Accessed July 27, 2017. http://grow.cals.wisc.edu/food-systems/five-things-everyone-should-know-about-quinoa.


"Healthy Food Trends -- Quinoa: MedlinePlus Medical Encyclopedia." MedlinePlus - Health Information from the National Library of Medicine. Accessed July 27, 2017. https://medlineplus.gov/ency/patientinstructions/000731.htm.


"Quinoa." The World's Healthiest Foods. Accessed July 27, 2017. http://www.whfoods.org/genpage.php?tname=foodspice&dbid=142.

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