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Quick Black Bean & Tomato Soup

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I'm a mom of two boys living in Denver. The Fox & She is where I share my easy outfit ideas, style tips, beauty hacks and wellness tips for inspired, happier living—everyday.

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healthy black bean and tomato soup

Want to hear a crazy stat? Seventy-four percent of Americans are living with some sort of gastrointestinal issues—things like gas, bloating, constipation, the opposite of that, IBS and so many more issues. It’s become so common that it’s practically considered normal.

For a long time, my own gut was so out of whack that every time I ate, I literally worried how my stomach would react. Most often, I was left with cramping and sometimes crippling stomach pain.

It started in college, no surprise there, that’s when my diet was at it’s worst and my lifestyle was also pretty toxic—late nights, too much drinking, late night food, too much caffeine, etc. Even after college, it continued for years, and it sadly just became my normal. I’d tried all the probiotics and nothing made much of a difference.

Since Owen was born, I really went on a major health journey, that continues to this day. I LOVE learning about how I can help my body heal itself, and seeing how much better I feel now than I did then, is all the proof I need! In the past two years, I’ve seen the biggest shift in my health, especially my gut health and it’s all due to one change—eating more fiber. I started by adding a daily green smoothie, and quickly felt better, so I just kept on working more fiber in my diet.

We need fiber to keep our gut healthy and stay regular, and most Americans don’t get enough fiber on a daily basis. Do you? Thankfully, it’s easy to up your fiber! One of my favorite ways to get in lots of fiber is beans and legumes.

Did you know that beans are a staple in the diets of those who live in the Blue Zones? The Blue Zones are five areas around the world where people live healthier and longer than the rest of the world. Their diets focus on beans, whole grains, greens and vegetables and are very low in animal protein. That right there was proof enough to eat more beans, plus, I actually love beans, so yay!

Here’s my recipe for a quick black bean and tomato soup that’s packed with fiber, so delicious and will keep you full for a long time. I love making a batch on Sunday and having it for lunch throughout the week.

One thing to note! If you don’t currently eat much fiber, start slow. Suddenly adding a ton of fiber will be a shock to your system and could cause gas or bloating. So start slow and build up!

Black Bean & Tomato Soup Recipe

  • 1/2 white onion, chopped
  • 3 cloves garlic, minced
  • 2 cans black beans, drained and rinsed
  • 1 14oz. can fire-roasted tomatoes 
  • 1 tsp cumin
  • 1/4 tsp ground coriander
  • 1/8 tsp cayenne, optional
  • 1 1/2 cups low-sodium vegetable broth
  • S&P to taste
  1. In a pot, sauté onion and garlic in a small amount of olive oil. Cook for about 3-5 minutes until soft.
  2. Add black beans, tomatoes, cumin, coriander, cayenne and broth and bring to a boil. Reduce heat and simmer for 20 minutes.
  3. Using an immersion blender, or regular blender, puree about half of the soup. Season to taste with salt and pepper.
  4. Serve with sliced avocado, cilantro and a squeeze of lime!

Tag me if you make this yummy soup! Wishing you all better gut health!

BTW, high fiber pancakes, and green detox smoothie.



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