Quinoa & Bean Soup

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.

Cooking Method: Sautéing, Stewing

Cuisine: German

Courses: Soups

Difficulty: Intermediate

Servings: 6

Calories: 509.2

Dietary: Gluten-free

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

6 Eden Shiitake Mushrooms
15 ounce Eden Kidney Beans (canned)
2 tbsp Toasted Sesame Oil
3 cloves Garlic, minced
1 medium Onion, chopped
4 cups Water
16 oz Sauerkraut, rinsed, drained, and chopped
1/4 cup Quinoa, rinsed
2 tsp Paprika
4 tbsp Tamari (or to taste)
to taste Black pepper

Directions

1
Soak shiitake mushrooms in 1 cup of water for 1 hour to rehydrate.
2
Drain the mushrooms, reserving the soaking water. Discard the tough stems and slice the mushroom caps.
3
Rinse the canned kidney beans thoroughly and blend them in a food processor or blender until smooth and creamy. Set aside.
4
Heat toasted sesame oil in a large pot over medium heat. Add minced garlic and chopped onion, sautÃÂ©ing until the onions are translucent and fragrant.
5
Add 3 cups of water, the sliced shiitake mushrooms, and the reserved mushroom soaking liquid to the pot.
6
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.
7
Stir in the pureed kidney beans, paprika, tamari, and black pepper. Simmer for an additional 5-10 minutes to combine flavors and heat through.
8
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.

Keywords: quinoa, beans, shiitake, sauerkraut, vegan, vegetarian, german, soup, healthy, comfort food, meal prep, winter, high protein, dairy free, gluten free

Read it online: https://www.chefs-mate.com/recipe/quinoa-bean-soup/