daniel fast recipes soups

The Daniel Fast is more than a mere diet. It is a spiritual discipline. Traditionally utilised to deepen a relationship with God, you are expected to eat only natural, whole, unprocessed foods – vegetables, fresh and dried fruit, whole grains, healthy fats and legumes, and to remove animal products, processed bread, sweeteners or artificial ingredients, caffeine and alcohol from your diet. Finding approved recipes on your own that both taste good and stay true to the Daniel Fast sometimes proves a difficult proposition. And because people typically do the Fast in the wintertime, soups – which can be served as stand-alone meals – are a good go-to nourishing option as you both spiritually detox and cleanse your body. So to that end, we bring you this collection of Daniel Fast recipes focused around soups with which to stave off the chill of physical and spiritual deprivation.

Understanding the Daniel Fast

So before we share the soup recipes, what are the rules of the Daniel Fast – what is the fast actually grounded in? The diet of Daniel, who chose vegetables and legumes in the Babylonian empire rather than rich foods of the upper classes. According to the bible, Daniel ‘purified himself’ so as ‘neither to defile himself with the king’s table nor with the wine which he drank’, and ‘asked that he might not eat of the king’s bread or drink the wine which the king drank’. He chose instead to eat only vegetables and fruit, and legumes and whole grains, so as to seek God. In other words, rather than relying on the bounty and power of the empire to sustain him, Daniel declared his firm commitment to God alone.

These days, the Daniel Fast is a 21-day diet that involves consuming only unprocessed vegetarian foods. According to the plan, people should eat things such as:

• Fresh, frozen, or dried fruits
• Vegetables of all kinds
• Whole grains (such as brown rice, quinoa, oats, and barley)
• Legumes (including beans, lentils, and peas)
• Nuts and seeds (unsalted and without added oils or sweeteners)
• Plant-based oils (in moderation)
• Herbs and spices

Foods to avoid during the Daniel Fast include:

• Meat and animal products
• Dairy products
• Processed foods
• Refined grains
• Added sugars and sweeteners
• Leavened bread (containing yeast)
• Alcohol and caffeine

With these guidelines in mind, let’s dive into some Daniel Fast-friendly soup recipes.

Lentil and Vegetable Soup

Lentils are packed with protein and fibre, along with vitamins and minerals such as folate, iron, magnesium, phosphorus, zinc and vitamins E, K and B. This is a meal in a bowl! A comforting, filling, flavoursome soup. Really perfect for a Daniel Fast meal.

Ingredients:

• 1 cup dry green or brown lentils, rinsed
• 1 onion, diced
• 3 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 cup chopped tomatoes (fresh or canned, no added salt)
• 6 cups vegetable broth (homemade or store-bought, without added salt or preservatives)
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• Salt and pepper to taste (optional)
• Fresh parsley or cilantro for garnish

Instructions:

1. In a large pot, sauté the chopped onion, garlic, carrots and celery in a bit of water or vegetable broth until the vegetables are soft and aromatic, about 5 minutes.
2. Add the lentils, zucchini, tomatoes, and vegetable broth to the pot, and add in the cumin, paprika and thyme.
3. Heat to a boil, then reduce the heat to simmer, covered, for 30-40 minutes or until the lentils are tender.
4. Taste and adjust seasoning with salt and pepper if needed.
5. Serve hot, garnished with fresh parsley or cilantro.

This is one of my batch-cooking recipes, which keeps well in the fridge or freezer so that you can enjoy it for several evenings during the week.

Sweet Potato and Black Bean Soup

Sweet potatoes and black beans make the perfect team. The sweetness of the potatoes is balanced by the saltiness of the bean, making this Sweet Potato and Black Bean Soup a satisfying, savoury meal. Sweet potatoes and black beans also combine perfectly because they work as a healthy blend of ground protein and slow-burning carbohydrates. This makes the Daniel Fast meal a highly nutritious, nourishing treat, with each delicious spoonful praising the magnificence and development of a disciplined Christian life. It’s high in antioxidants, fibre and plant-based protein, which means it will keep you going for a long time.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, chopped
• 1 cup cooked black beans (or one 15-ounce can, rinsed and drained)
• 4 cups vegetable broth (homemade or store-bought, without added salt or preservatives)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. Put the onions, garlic and red bell pepper in a large pot and cook over medium-high heat with just a bit of water or vegetable stock, stirring occasionally until the vegetables are soft, 5 minutes.
2. Add the diced sweet potato, black beans, vegetable broth, cumin, chili powder, and smoked paprika. Stir to combine.
3. Bring to a simmer and cook for 20-25 minutes, until sweet potatoes are done.
4. Stir in the lime juice and adjust seasoning with additional spices if needed.
5. Serve hot, garnished with fresh cilantro.

The bright spiciness and substantial content – very convenient for the fast – is superb, but then, what’s not to like about a soup you can vary to suit your taste by adding your favourite vegetables or sprinklings of spice?

Creamy Butternut Squash Soup

Butternut squash is loaded with beta-carotene, fibre and other healthy goodies, so it adds heady sweetness and rich creaminess to soups, all with no dairy. Creamy Butternut Squash Soup is a simple soup that is elegant and hearty, perfect for any cold day.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 onion, diced
• 2 garlic cloves, minced
• 1 apple, peeled and chopped
• 4 cups vegetable broth (homemade or store-bought, without added salt or preservatives)
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste (optional)
• Fresh sage leaves for garnish

Instructions:

1. In a large stockpot, cook the onion and garlic in a bit of water or vegetable broth until the onion just begins to soften and become translucent, about 5 minutes.
2. Add the cubed butternut squash, apple and some vegetable broth to the pot Stir in the cinnamon and nutmeg.
3. Bring to the boil, reduce the heat and simmer, covered, for 20-25 minutes, or until the squash is tender.
4. Purée the soup until very smooth using an immersion blender (or in batches in a regular blender).
5. Taste and adjust seasoning with salt and pepper if needed.
6. Serve hot, garnished with fresh sage leaves.

This soup is very yummy, pleasantly salty yet sweet enough to fill you up while you’re on the Daniel Fast and, well, hungry.