Quinoa & Bean Soup
Description
This unique German-inspired vegan soup offers a comforting twist on traditional cuisine by combining the creaminess of pureed kidney beans with the earthy depth of rehydrated shiitake mushrooms. The addition of rinsed sauerkraut provides a bright, tangy contrast that cuts through the richness, while quinoa adds a satisfying texture and complete protein profile. It is a warming, nourishing bowl perfect for chilly evenings or meal prepping. The flavor profile is deep and savory, enhanced by garlic, onion, and a touch of tamari. Simple to prepare with pantry staples, this recipe delivers a robust, home-style meal that is both filling and nutritious.Ingredients
Directions
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Soak shiitake mushrooms in 1 cup of water for 1 hour to rehydrate.
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Drain the mushrooms, reserving the soaking water. Discard the tough stems and slice the mushroom caps.
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Rinse the canned kidney beans thoroughly and blend them in a food processor or blender until smooth and creamy. Set aside.
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Heat toasted sesame oil in a large pot over medium heat. Add minced garlic and chopped onion, sautéing until the onions are translucent and fragrant.
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Add 3 cups of water, the sliced shiitake mushrooms, and the reserved mushroom soaking liquid to the pot.
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Stir in the chopped sauerkraut and rinsed quinoa. Bring to a boil, then reduce heat to low and simmer for 30 minutes, or until quinoa is tender.
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Stir in the pureed kidney beans, paprika, tamari, and black pepper. Simmer for an additional 5-10 minutes to combine flavors and heat through.
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Taste and adjust seasoning with more tamari or pepper if needed before serving.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 509.2kcal
- % Daily Value *
- Total Fat 2.3g4%
- Saturated Fat 0.4g2%
- Cholesterol 0.0mg0%
- Sodium 15.0mg1%
- Total Carbohydrate 87.5g30%
- Dietary Fiber 25.5g102%
- Sugars 10.9g
- Protein 37.3g75%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
The mushroom soaking water adds a deep, earthy umami flavor to the soup; do not discard it unless the mushrooms were dirty.
Rinsing the sauerkraut is important to reduce excessive saltiness and control the acidity level of the final dish.
For a thicker consistency, you can increase the amount of pureed beans or reduce the initial water amount to 3 cups.
Store leftovers in an airtight container in the refrigerator for up to 4 days. The soup may thicken upon cooling; add a splash of water when reheating to reach desired consistency.
This recipe uses Eden brand products as specified in the original ingredients, but any high-quality organic canned beans and mushrooms will work well as substitutes.
