LeafSide 1-Week Meal Plan
Black Bean & Chunky Tomato Soup
Warm up with this savory, smoky soup that’s seasoned to satisfy! 🍲 It’s a bean bonanza bursting with bold flavors in every spice-filled spoonful of black beans, tomatoes, onion, garlic, and lime.🍅🧄 Creamy blended walnuts and rich porcini mushrooms add depth to create a filling meal you’ll want to enjoy again and again. 🤤🍴
- Can you believe this recipe has 22 grams of fiber — over three-quarters of the RDA? 😮 It’s also low in saturated fat, making it a heart-healthy choice for lunch or dinner. 💕 And with 22 grams of plant protein, this thick & chunky soup can boost your energy and stabilize your blood sugar throughout the day. 🏃🏻♀️
- Hearty black beans are one of the protein-packed staples of diets in the Blue Zones and contain resistant starch that can boost short-chain fatty acid production and reduce your risk for type 2 diabetes. 👍🏻 The fermented goodness of miso 😋 makes your gut even happier: it can improve microbiome diversity, which is associated with better overall health. 🌱
- The familiar flavor depth of rich red organic tomatoes 🍅is abundant here, and besides micronutrient benefits like potassium, tomatoes are laden with powerful antioxidants and anti-inflammatory phytonutrients, including lycopene — known to help lower risks of depression, heart disease, and some cancers.
- Flax seeds and walnuts do more than add a delicious, nutty touch to this soup! Lignans in flax may help prevent cancer, while eating walnuts could improve your critical thinking skills and prevent cognitive impairment. 🧠 Who knew soup could be brain food?
- Glucosinolates from tender cruciferous kale produce sulforaphane, which reduces the risk of cancer by supporting natural detoxification and cellular DNA repair. As a significant source of folate, this green leafy veggie supports healthy cell division and nutrition. 🦠
Just add water to take your taste buds on a tour of the southwest! Enjoy this hearty meal on its own, with a side of oil-free corn tortillas, or poured over a baked sweet potato for a truly delightful dish. 🥘
19 Unique Whole Plant Foods 🌿
Top nutrition science recommends consuming 30 unique whole plant foods per week to experience plant-proven benefits. Learn More: Why LeafSide Works
Every LeafSide meal provides on average 10 or more serving units from Dr. Greger’s Daily Dozen food groups — the highest standard in evidence-based WFPB (whole food plant-based) nutrition. Just add water to enjoy all the benefits, without the work.
Looking for meals that are gluten-free, nut-free, low-fat, soy-free, or SOS-free?
Click below to see which meals may fit your lifestyle:
Allergy & Ingredient GuidanceDo you use NutritionFact.org’s Daily Dozen App?
Download the Daily Dozen serving breakdown for all of our meals here.
EMPTY in bowl
use 1 QUART bowl
ADD boiling water
use 2 CUPS
STIR well + COVER 10mins
ENJOY! Makes 1 full meal (2.3 cups) OR 2 small meals (1.15 cups)
Radhika K.
March 23, 2022
My daughter loves the Black Bean & Chunky Tomato Soup, I just put in a large order for more meals!
Kathie B.
February 1, 2020
I really loved the Black Bean & Chunky Tomato Soup! 😍
Carrie A.
April 9, 2021
Received our box today and tried the BTT and Tex-Mex Savory-Bowl for lunch. Delicious! 😍
Thrilled to have these for travel and when I don’t feel like cooking or have any leftovers to take for lunch!
Marcelo P.
September 6, 2022
The Black Bean & Chunky Tomato Soup is delicious!
Douglas R.
June 27, 2022
Just had my first meal today, the Black Bean & Chunky Tomato Soup, and it was everything I had hoped for! 🤗
Kristin T.
March 10, 2021
Received my first box and I've tried the Black Bean & Chunky Tomato Soup and Mint Chip Smoothie. Both delicious! Can't wait to try the rest of my order 😊
Christopher O.
July 22, 2022
I got my order today and tried the Black Bean & Chunky Tomato Soup. It was one of the most delicious soups I've ever had! We also tried the Mint Chip Smoothie and my wife absolutely loved it. I'm looking forward to trying the rest of my LeafSide meals and I'm super impressed with them so far.
Jaime J.
July 28, 2021
So far we have had the Black Bean & Chunky Tomato Soup, Goji Peach Paradise Sweet-Bowl and Kale Krush Smoothie. All soooo good! Very happy so far 😉 Thank you for making such wonderful meals!
Shauna R.
April 10, 2023
They are flavorful and delicious. I’m almost done with my first box and the only one I’ve had that was remotely spicy was the Black Bean & Chunky Tomato Soup..
Merri F.
August 19, 2021
Hi everyone! Using the framework from your Baked Lentil Mushroom Burgers (which we made and loved), I made Black Bean & Chunky Tomato Soup burgers and Golden Garlic Bean Soup burgers! Yum!
Katherine H.
June 25, 2021
I liked the Black Bean & Chunky Tomato Soup, which I expanded by adding a can of tomatoes, a can of black beans, and some mushrooms. It was lovely!
Josh C.
March 17, 2021
My wife and I rely on these a lot, especially during ski season. I highly recommend them. My favorites include pretty much all of the Sweet-Bowls and Smoothies, as well as the Lentil Tomato Pasta Savory-Bowl, Black Bean & Chunky Tomato Soup, Creamy Forest Mushroom Savory-Bowl, Madras Curry Savory-Bowl, and Creamy Potato Leek Soup.
Charlotte T.
November 8, 2022
Received my order today! I had the Black Bean & Chunky Tomato Soup! So awesome!!
Johanna M.
May 28, 2021
I am a caretaker for a spouse with dementia and find LeafSide meals are easy to fix for myself. Occasionally, I can feed my spouse a meal, such as Black Bean & Chunky Tomato Soup, and he thinks there's meat in it—a big requirement for him. I also fix us each half a Vanilla Cinn-sation Smoothie around 3 p.m. when we both need a ''pick me up''. There's something about it that holds us over until suppertime. Thanks!
Christine B.
November 4, 2022
I just received my order yesterday. I tried the Thai Veggie Noodle Savory-Bowl for dinner. I was concerned that I wouldn't be full, but I was stuffed. I had the Black Bean & Chunky Tomato Soup for lunch today and had to put half of it away for dinner because I was full.
I'm looking forward to trying the other meals in my order!
Elona S.
March 6, 2023
I added 2 tablespoons of pico de gallo and splashes of hot sauce. Yum!
Steve M.
June 16, 2023
The Smoothies and Sweet-Bowls are great. The Black Bean & Chunky Tomato Soup is really good too.
Mike D.
April 19, 2023
The Sweet-Bowls are amazing and the Black Bean & Chunky Tomato Soup is top notch. I'm not the biggest Smoothie person (in general... texture).
Shannon F.
April 17, 2023
Eating this one right now! Added extra quinoa to make it last for 2 meals plus, a dollop of hummus which I dip into with each bite.
Yum!!
Mariechristine L.
March 13, 2023
I received my first subscription. I tried the Creamy Forest Mushroom Savory-Bowl and it was delicious. Then I tried the Black Bean & Chunky Tomato Soup, it was delicious.
Sheila H.
April 4, 2023
The Black Bean & Chunky Tomato Soup is really good.
Esmeralda M.
August 16, 2023
I love Black Bean & Chunky Tomato Soup! One of my favorites.
Made with 1 Black Bean & Chunky Tomato Soup + 4 ingredients
Makes 6 Servings
PREP TIME: 15 minutes • COOK TIME: 15 minutes
Made with 1 Black Bean & Chunky Tomato Soup + 7 ingredients
Makes 4 Servings
PREP TIME: 15 minutes • COOK TIME: 5 minutes
| Weight | 128 g |
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