When it comes to nourishing your body, there’s no better way than with a warm, comforting bowl of soup. And when you’re following the principles of the Daniel Fast, which emphasize whole foods and plant-based eating, finding delicious and nutritious soup recipes can be a challenge.
That’s why we’ve gathered 20 hearty Daniel Fast soup recipes that are not only easy to make but also packed with flavor and nutrients. From classic favorites like Lentil and Vegetable Soup to more adventurous options like Moroccan Lentil Soup and Curried Cauliflower Soup, there’s something for everyone in this collection. Whether you’re looking for a quick weeknight dinner or a soothing meal to warm your soul on a chilly day, these soups are sure to hit the spot.
Lentil and Vegetable Soup
This comforting soup recipe is a perfect blend of protein-rich lentils, flavorful vegetables, and aromatic spices, making it an excellent option for a quick and nutritious meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 30-40 minutes
Quinoa and Black Bean Soup
This comforting soup is a perfect blend of protein-rich quinoa, fiber-packed black beans, and aromatic spices. A warm bowl of this goodness will leave you feeling satisfied and cozy.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Optional: jalapenos or hot sauce for added heat
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper until tender.
2. Add the quinoa, black beans, cumin, paprika, salt, and pepper. Stir well to combine.
3. Pour in the water or broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the quinoa is tender.
5. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Sweet Potato and Kale Soup
This hearty soup is a perfect blend of comforting sweet potatoes and nutrient-rich kale, simmered to perfection with aromatic spices and herbs. It’s a delicious and healthy meal for any time of the year.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 cups kale, stems removed and chopped
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the sweet potatoes, kale, cumin, smoked paprika (if using), salt, and pepper.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer for 30-40 minutes or until the sweet potatoes are tender.
6. Blend the soup with an immersion blender or transfer to a blender and puree until smooth.
Cooking Time: 45-50 minutes
Tomato Basil Soup
This classic soup is a staple of Italian cuisine, perfect for a cozy night in or as a starter for a special occasion. Fresh basil adds a bright and herbaceous flavor to the rich tomato puree.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3-4 garlic cloves, minced
– 2 cups fresh tomatoes (or 1 can of crushed tomatoes)
– 1 cup chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– 1 tablespoon olive oil
– Fresh basil leaves, chopped (about 1/4 cup)
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for an additional minute.
3. Add tomatoes, broth, and olive oil. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
4. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
5. Stir in heavy cream or half-and-half. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh basil leaves.
Cooking Time: 25-30 minutes
Spicy Chickpea and Spinach Soup
Warm up with a flavorful and nutritious soup that combines the comfort of chickpeas with the spiciness of red pepper flakes. This recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon red pepper flakes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, smoked paprika, and red pepper flakes. Cook for an additional minute.
4. Add the chickpeas, vegetable broth, and spinach leaves. Bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the soup has reached your desired consistency.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 20-25 minutes
Carrot Ginger Soup
Warm up with this vibrant Carrot Ginger Soup, infused with the invigorating flavors of fresh ginger and carrots. Perfect for a cozy evening or as a comforting pick-me-up on a chilly day.
Ingredients:
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 4 cups chopped carrots (about 6-8 medium-sized)
– 2 inches fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped carrots, grated ginger, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
5. Use an immersion blender or transfer the soup to a blender to puree until smooth.
6. If desired, stir in heavy cream or half-and-half to add richness and creaminess.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Minestrone with Whole Wheat Pasta
This classic Italian soup is a staple for a reason – its rich flavor and satisfying texture make it perfect for a comforting meal. This recipe adds a nutritious twist by using whole wheat pasta, making it a great option for a weeknight dinner.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 cup whole wheat pasta, broken into pieces
– 1 cup cooked kidney beans, drained and rinsed
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Grated Parmesan cheese, optional
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add broth, diced tomatoes, pasta, kidney beans, and parsley. Season with salt and pepper.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until pasta is al dente.
4. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Roasted Butternut Squash Soup
Roasted Butternut Squash Soup Recipe
Warm up with a comforting bowl of roasted butternut squash soup, perfect for a chilly fall or winter evening. This recipe brings out the natural sweetness of the squash and adds a hint of spice from the cumin.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil over the squash, then sprinkle with cumin, salt, and pepper.
4. Roast the squash in the preheated oven for about 45 minutes, or until tender.
5. Scoop the roasted squash into a blender or food processor with the chopped onion and garlic.
6. Blend until smooth, then add broth and heavy cream (if using).
7. Simmer the soup for an additional 10-15 minutes to combine flavors.
8. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 1 hour 15 minutes
Split Pea and Barley Soup
This comforting soup is a perfect blend of split peas, barley, and aromatic spices, making it a great option for a chilly day. With its rich flavor and filling texture, you’ll love coming back to this recipe again and again.
Ingredients:
– 1 cup dried split peas
– 2 cups water or vegetable broth
– 1/4 cup pearled barley
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
Instructions:
1. In a large pot, combine split peas, water or broth, and barley.
2. Bring to a boil, then reduce heat and simmer for 30 minutes.
3. Add chopped onion and minced garlic; cook for an additional 10 minutes.
4. Season with cumin, salt, and pepper.
5. Simmer for 15 more minutes, or until the peas have broken down and the soup has thickened.
Cooking Time: Approximately 55 minutes
Vegetable Miso Soup
Warm up with a comforting bowl of Vegetable Miso Soup, featuring a rich and savory miso broth infused with the sweetness of roasted vegetables.
Ingredients:
– 2 tablespoons sesame oil
– 1 onion, thinly sliced
– 3 cloves garlic, minced
– 2 carrots, peeled and grated
– 2 celery stalks, thinly sliced
– 4 cups vegetable broth
– 2 teaspoons white miso paste
– Salt and pepper to taste
– Fresh scallions, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the onion, garlic, carrots, and celery with sesame oil on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pot, combine the roasted vegetables and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Stir in miso paste until dissolved. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 35-40 minutes
White Bean and Garlic Soup
This hearty soup is a perfect blend of creamy beans, savory garlic, and aromatic herbs. It’s an ideal comfort food for a chilly evening or a satisfying lunch.
Ingredients:
– 1 cup dried cannellini beans, soaked overnight and drained
– 2 cloves garlic, minced
– 1 onion, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the soaked beans, vegetable broth, and salt. Bring to a boil, then reduce heat and simmer for 45 minutes or until the beans are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. If using heavy cream or half-and-half, stir it in before serving.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45 minutes
Moroccan Lentil Soup
This hearty and aromatic soup is a staple of Moroccan cuisine, perfect for a chilly day or a comforting meal any time of the year. The combination of tender lentils, rich spices, and tangy tomatoes creates a flavorful and nutritious dish that’s sure to warm your belly and soul.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, smoked paprika, and cinnamon. Cook for 1 minute, stirring constantly.
3. Add the lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 30-40 minutes
Curried Cauliflower Soup
This recipe is a perfect blend of flavors and textures, combining the comfort of soup with the health benefits of cauliflower. The subtle warmth from the curry powder will leave you cozy and satisfied.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 4 cups vegetable broth
– 1 cup coconut milk or heavy cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower florets, cumin, curry powder, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the cauliflower is tender.
6. Use an immersion blender (or transfer the soup to a blender) to puree the mixture to desired consistency.
7. If using, stir in coconut milk or heavy cream to add richness.
8. Season with salt and pepper to taste.
9. Garnish with fresh cilantro leaves, if desired.
10. Serve warm and enjoy!
Cooking Time: 25-30 minutes
Black-Eyed Pea and Collard Greens Soup
This comforting soup combines the nutty flavor of black-eyed peas with the earthy taste of collard greens, making it a perfect meal for a chilly day.
Ingredients:
– 1 cup dried black-eyed peas, soaked overnight and drained
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 2 cups collard greens, chopped
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 2 tablespoons chopped fresh cilantro (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic; cook until softened, about 5 minutes.
2. Add the soaked black-eyed peas, chicken broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes.
3. Stir in the chopped collard greens. Continue to simmer for an additional 15-20 minutes or until the greens are tender.
4. Taste and adjust seasoning as needed. Serve hot, garnished with cilantro if desired.
Cooking Time: 50-60 minutes
Pumpkin and Red Lentil Soup
As the weather cools down, this comforting soup is just what you need to cozy up on a chilly day. The sweetness of pumpkin pairs perfectly with the earthy flavor of red lentils, creating a deliciously nutritious meal.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled and cubed
– 1 cup dried red lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Optional: 1/4 cup heavy cream or coconut cream (for added richness)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the pumpkin, red lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils are tender.
3. Use an immersion blender or transfer the soup to a blender to puree to desired consistency.
4. Taste and adjust seasoning as needed. If desired, stir in heavy cream or coconut cream for added richness.
Cooking Time: 40-45 minutes
Herbed Mushroom and Wild Rice Soup
Elevate your soup game with this hearty, herb-infused recipe that combines the earthy flavors of mushrooms and wild rice. This comforting bowl is perfect for a chilly evening or a cozy gathering.
Ingredients:
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 tablespoon olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1 cup wild rice
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, mushrooms, thyme, and rosemary. Cook until mushrooms release their moisture and start to brown, about 10 minutes.
3. Stir in wild rice and broth. Bring to a boil, then reduce heat and simmer for 40-45 minutes or until rice is tender.
4. Season with salt and pepper to taste. Serve hot, garnished with parsley or chives if desired.
Cooking Time: 45-50 minutes
Three-Bean Chili
This hearty and flavorful chili recipe combines three types of beans with ground beef and a blend of spices, making it a perfect meal for a chilly evening.
Ingredients:
– 1 lb ground beef
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) pinto beans, drained and rinsed
– 1 tsp chili powder
– 1 tsp ground cumin
– Salt and pepper, to taste
– 1/4 cup water
Instructions:
1. Brown the ground beef in a large pot over medium-high heat, breaking it up into small pieces as it cooks.
2. Add the chopped onion and minced garlic to the pot and cook until the onion is translucent.
3. Stir in the diced tomatoes, kidney beans, black beans, pinto beans, chili powder, and cumin. Season with salt and pepper to taste.
4. Add the water to the pot and bring the mixture to a simmer.
5. Reduce heat to low and let the chili cook for 30 minutes, stirring occasionally.
Cooking Time: 30 minutes
Zucchini and Tomato Soup
This refreshing summer soup is a perfect blend of zucchini’s subtle sweetness and tomato’s tanginess, making it an ideal comfort food for any time of the year. With just a few simple ingredients and minimal cooking time, you’ll be enjoying this flavorful soup in no time!
Ingredients:
– 2 medium-sized zucchinis
– 2 cups of chopped fresh tomatoes (or 1 can of diced tomatoes)
– 4 tablespoons of olive oil
– 1 small onion, finely chopped
– 3 cloves of garlic, minced
– 1 teaspoon of dried basil
– Salt and pepper to taste
– 2 cups of vegetable or chicken broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the zucchinis, tomatoes, basil, salt, and pepper. Stir well to combine.
5. Pour in the broth and bring the mixture to a boil.
6. Reduce heat to low and simmer for 20-25 minutes or until the soup has thickened slightly.
7. Serve hot, garnished with fresh parsley or a dollop of yogurt (optional).
Cooking Time: 25-30 minutes
Spiced Sweet Corn Soup
Warm up with a comforting bowl of Spiced Sweet Corn Soup, perfect for any occasion. This creamy and flavorful soup is infused with the sweetness of corn, warmth of spices, and a hint of smokiness.
Ingredients:
– 2 cups fresh or frozen sweet corn kernels
– 2 tablespoons butter
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, and cayenne pepper. Cook for an additional minute.
3. Add corn kernels and cook for 2-3 minutes or until slightly tender.
4. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 15-20 minutes or until corn is tender.
5. Use an immersion blender or regular blender to puree the soup until smooth.
6. Stir in heavy cream or half-and-half. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Roasted Red Pepper and Lentil Soup
Warm up with this hearty and flavorful soup that combines the sweetness of roasted red peppers with the comforting creaminess of lentils.
Ingredients:
– 2 red bell peppers, seeded and chopped
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon cumin
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss peppers with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
2. In a large pot, sauté onion and garlic in a little bit of oil until softened.
3. Add lentils, broth, diced tomatoes, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Stir in roasted peppers. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: Approximately 1 hour
Summary
Looking for delicious and nutritious soup recipes to fuel your Daniel Fast? Look no further! This collection of 20 hearty soup recipes is packed with protein, fiber, and flavor. From classic lentil and vegetable soups to more adventurous options like spiced sweet corn and roasted red pepper and lentil, there’s something for everyone. Whether you’re a busy parent or a health-conscious foodie, these recipes are sure to satisfy your cravings while keeping you on track with your dietary goals.
