Daniel Fast Soup Recipe

The Daniel Fast is a 21-day spiritual cleanse inspired by the Biblical book of Daniel, where Daniel abstains from certain foods and drinks as part of a quest for clarity and connection with God. While fasting, participants typically avoid meat, dairy, caffeine, sugar, and processed foods, focusing instead on whole plant-based foods like fruits, vegetables, whole grains, and legumes. One of the most comforting and nourishing meals during the Daniel Fast is a hearty, flavorful soup. A bowl of warm soup not only satisfies hunger but also delivers essential nutrients while adhering to the fast’s guidelines.

Today, I’m excited to share a Daniel Fast Soup recipe that’s both simple and scrumptious. Whether you’re on the Daniel Fast or just looking for a nutritious, plant-based meal, this soup will keep you feeling full and energized. Packed with vegetables, legumes, and natural herbs, it’s an all-around winner for anyone seeking a wholesome dish.

Daniel Fast Soup Recipe

This recipe is a nourishing, hearty soup that checks all the boxes for a Daniel Fast-approved meal. It’s easy to make, bursting with flavors, and packed with nutrients to keep you satisfied and energized throughout your fast. The combination of beans, lentils, and a variety of vegetables ensures that you’re getting ample protein, fiber, and vitamins, without compromising the integrity of your spiritual or dietary goals.

Ingredients Needed

• 1 cup dry lentils (any variety)
• 1 cup diced carrots (about 2 medium carrots)
• 1 cup diced celery (about 2 stalks)
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 6 cups vegetable broth (make sure it’s low-sodium and free of any added sugars or preservatives)
• 1 can (15 oz) diced tomatoes (no added sugar or salt)
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1 bay leaf
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper (or to taste)
• 1 cup spinach or kale (fresh or frozen)
• 2 tablespoons fresh lemon juice (optional, for added brightness)

Cooking Instructions

1. Prepare The Ingredients

   • Rinse the lentils thoroughly under cold water to remove any dust or debris. Set aside.
   • Chop the carrots, celery, and onion. Mince the garlic.

2. Sauté The Base

   • In a large soup pot, heat the olive oil over medium heat.
   • Add the onion, carrots, and celery, and sauté for about 5 minutes, until the vegetables start to soften.
   • Add the garlic and cook for another 1-2 minutes until fragrant.

3. Add The Lentils And Liquids

   • Stir in the lentils, vegetable broth, diced tomatoes (with juice), thyme, oregano, cumin, bay leaf, salt, and black pepper.
   • Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Simmer for 30-40 minutes, or until the lentils are tender.

4. Finish The Soup

   • Once the lentils are cooked, remove the pot from the heat.
   • Stir in the spinach or kale and lemon juice (if using). Allow the greens to wilt and the soup to cool slightly before serving.

5. Adjust Seasonings

   • Taste the soup and adjust the seasoning if needed, adding more salt, pepper, or lemon juice to your liking.

6. Serve And Enjoy

   • Ladle the soup into bowls and serve warm. This soup is perfect on its own or paired with a side of whole-grain bread for an extra touch.

Ingredient Insights

• Lentils: A staple of the Daniel Fast, lentils are packed with plant-based protein and fiber, making them an excellent choice for keeping you full. They also provide iron, folate, and a variety of other essential vitamins and minerals.
• Carrots and Celery: These vegetables are full of vitamins A, K, and C, as well as antioxidants. They add a natural sweetness to the soup and provide texture, balancing out the earthy flavor of lentils.
• Spinach or Kale: Both greens are loaded with vitamin K, iron, and fiber, contributing to the soup’s nutritional profile. They also offer a burst of color and freshness that lightens up the soup’s earthy flavors.
• Garlic and Onion: Essential for flavor-building, these aromatics pack health benefits, from boosting immunity to improving heart health. Their savory richness makes the soup so much more flavorful.
• Dried Herbs (Thyme, Oregano, Bay Leaf): These herbs lend a Mediterranean essence to the soup, deepening its flavor profile without the need for artificial seasoning or salt.
• Olive Oil: A heart-healthy fat, olive oil adds richness to the soup and helps to release fat-soluble vitamins from the vegetables.

Expert Tips

• Soak the Lentils: Though lentils don’t require soaking like beans, if you have time, soaking them for a few hours can reduce cooking time and make them easier to digest.
• Simmer Low and Slow: For the best flavor, don’t rush the simmering process. Let the soup cook gently to allow the vegetables and lentils to absorb the flavors of the herbs and broth.
• Add More Greens: If you want a bigger nutrient boost, feel free to load up on greens. Collard greens or Swiss chard work just as well as spinach or kale.
• Bulk It Up: If you’re looking to make the soup heartier, you can add extra beans (like chickpeas or white beans) or even some quinoa or barley for more substance.
• Use Homemade Broth: If you have time, making your own vegetable broth is a great way to ensure you’re avoiding any added sugars or preservatives, giving you a cleaner, more flavorful base for the soup.

Recipe Variations

• Sweet Potato Twist: Swap out half of the carrots for sweet potatoes. Their natural sweetness pairs wonderfully with the savory flavor of the soup.
• Spicy Kick: Add a chopped jalapeño or a pinch of red pepper flakes for some heat. This will bring an extra layer of flavor, perfect for spice lovers.
• Herb Blend: Experiment with fresh herbs. A handful of fresh basil, parsley, or dill added at the end can elevate the soup’s flavor.
• Tomato-Based: If you want to switch things up, you could blend part of the soup once the lentils are tender, creating a creamy texture. This works especially well if you’re a fan of smooth, hearty soups.
• Add Canned Coconut Milk: For a creamy twist, add a can of coconut milk at the end of cooking. The slight sweetness from the coconut balances the savory flavors in the soup and makes it incredibly rich.

Final Words

This Daniel Fast Soup recipe is a versatile, comforting, and nutrient-dense dish that makes it easy to stick to your fast without feeling deprived. It’s also a great way to enjoy whole, plant-based foods, packed with fiber, vitamins, and minerals. Whether you’re participating in the Daniel Fast for spiritual reasons or simply trying to add more plant-based meals into your routine, this soup will become a regular go-to in your kitchen.