A Daniel Fast soup for those cold winter nights…

Taco Soup

This recipe is ideal for those nights when it’s so cold outside you don’t even want to leave the house. One bite and you’ll see why Taco Soup is a great go-to meal during the winter months and any time of the year!

Taco Soup

1 tablespoon extra-virgin olive oil
1/2 cup diced onion
4 cups Vegetable Broth or water
1 (14.5 ounce) can diced tomatoes
1 (15-ounce) can black beans, rinsed & drained
1 (15-ounce) can pinto beans, rinsed, drained, & mashed
1 (15-ounce) can corn, drained
½ cup dry polenta
1 tablespoon Taco Seasoning
1 teaspoon salt
1/8 teaspoon pepper

Heat olive oil in large saucepan over medium heat. Cook onions until soft and translucent. Add broth, tomatoes, black beans, mashed pinto beans, corn, polenta, Taco Seasoning, salt, and pepper. Heat to boiling. Reduce heat, and cook 30 minutes.

Yield: 8 servings (serving size: about 1 cup)

Recipe Notes

  • Substitute 1 1/2 cups cooked brown rice for polenta.
  • Place corn in a food processor and pulse a few times for a cream-style texture.
  • Use kidney beans instead of black or pinto beans.


  1. Kinda funny. Hilary just posted a taco soup recipe a few days ago on her blog. Hmmm…which recipe to follow…?

  2. I just made this for dinner, and it was great! I threw in some red and green bell pepper because I almost always have some around. I used chicken broth instead of veggie, and kidney instead of pinto beans, also because that’s what I had around. I added a little chili powder. A little extra taco seasoning, and about a TB of sugar to cut the acidity. It’s great! I will say that it ended up really thick, and I had to add more water…but great taste! Thanks for the recipe!

    • Sounds good but on the daniel fast there is no sugar, and no animal products at all

      • Hi, Shelly! Yes, you are correct. No animal products and no added sugar. So, I’m a little confused about your comment. If you’ll clarify, I’ll be happy to respond!

        • WoAiYesu says:

          I frequently make this. To maintain the integrity of the Daniel Fast, I add date honey to cut the acidity and add fresh cilantro when serving. Super Yummy! 🙂

        • HowardZen says:

          To Kristen,

          I believe that Shelly was responding to the poster from 2009 who said it was great but they added chicken broth and sugar because that is what they had on hand.

  3. That’s why I love making soups. You can throw in a little bit of this and a little bit of that, and voila! You have a hearty soup, and as far as I’m concerned, the thicker the better. 🙂

  4. This soup is SOOOOO delicious! I plan to use this recipe even after the Daniel Fast. It will replace my chicken tortilla soup recipe I had been using. Thanks so much for this recipe (and this website – the harvest oatmeal is cooking right now!) 🙂

  5. Thanks, Rachel, and you’re going to LOVE that oatmeal. Enjoy it in the morning. 🙂

  6. Another delicious recipe, and it was wonderful on this frigid January day!

  7. Thanks, Kendra! 🙂

  8. I loved this soup. My husband and I ate every bit of it. I even passed it on to several others doing the Daniel Fast and they loved it also. Spicy, filling, and delicious.

  9. Angie, thanks for your comment. I’m glad you enjoyed it! I pray that God will bless you richly as you continue to seek Him during your Daniel Fast. 🙂

  10. God Bless you and your website…I am eleven days into my first Daniel fast and your recipes have helped to stay on track with the eating guidelines. I am allowing God to meet with me as I seek his face and can I tell you that he meets with me a lot while preparing these delicious meals. My favorite of yours so far is the Taco Soup…I can have a bowl of it everyday and still feel like I never had it before…again God bless you and your family and from the bottom of my heart THANK YOU!

  11. Wow! This recipe is flavorful! Thank you so much! I will use this again with chicken, sour cream etc!

  12. Janice Collazo says:

    We started this fast over a year ago and the food was so good that we just kept going and incorporated turkey and chicken. We have never felt better about our health and food choices. Even my friends and family members beg me for these recipes! I truly believe that that fast changed my life forever! Thank you!

  13. Anonymous says:

    I thought seasonings weren’t allowed?

    • When you say “seasonings,” are you referring to store-bought ones? Yes, it’s true that packets of seasoning are more than likely NOT Daniel Fast friendly. They usually contain all kinds of ingredients that are not allowed. However, the Taco Seasoning is my recipe. If you click on the link, you’ll see. 🙂 Thanks for your question!

  14. Is there a “nutrition label” for this soup?? I’m curious because I’m trying to count my calories. If there is one, thank you for letting me know. If not, no worries 🙂

    • Hi, Becky! Some of my newer recipes do have nutrition facts, but this one doesn’t. However, you can plug in the ingredients in an online program, such as myfitnesspal.com and calculate the information. That’s the program I use, and it works well. I wish I had thought to put the nutrition facts when i started my blog in 2009, but it didn’t occur to me until I already had posted 100+ recipes!

  15. I had to review this…I am fasting, my husband is not. I told him I was making this for dinner and he politely declined and proceeded to make his own dinner. Well, he tasted mine, said it was pretty good, and proceeded to eat his meal. The next morning he said “can I take some of your soup to work for lunch?”. 🙂 This was excellent…it was so good that I almost felt guilty eating it! Thank you!

    • Alexis, I love this! Thank you for sharing. 🙂 I’m glad you’re husband enjoyed the soup. I hope you both find many more recipes here that you consider to be “keepers.” May God strengthen you with his wonder-working power as you seek Him!

      • My husband and I both love this recipe too! There was so much left over that he took a container of it to work the next day for lunch and we had some for a second night. I’m making it again tonight. We’re going to purchase the book because we’re planning to continue to eat this way after we complete the fast. Thank you for all of your delicious recipes!

  16. Rachel says:

    Do I need to cook the brown rice before I add it to the soup?

    • So sorry for the delay in responding to your question. My grandpa passed away last week, so I wasn’t on the computer much. Yes, if you use brown rice as a substitute, it should be cooked, per the recipe instructions.

  17. Yay! I am a college student, and I started the Daniel Fast Dec. 17th, and I had no idea what to eat. I came across this web site and CRAZYYYY! I don’t have to starve. The first couple of days I ate only fruits and veggies. Today was the first actual meal I had, glory be to God. Thank you, and God bless you, Ms. Feola.

    P.s This is great for college students like me who don’t know how to cook!

  18. Tracye Smith says:

    Thank you so much for all the wonderful recipes! I was dreading even trying this fast thinking I was going to eat lettuce for 21 days as I am not very creative. As someone else said, I feel a little guilty that all the recipes sound delicious. I need a healthier lifestyle, so maybe this will help lead me in that direction even after the fast. Another site, stated nothing but water and I see you have used unsweetened soy milk, so that is ok? Thank you again!

    • I’m thankful you found my website as well! And, I pray you are not only spiritually strengthened during your fast, but also you do develop the motivation to continue making choices once it’s completed. Yes, water is the main beverage on the fast, but unsweetened milks are allowed as ingredients in recipes.

  19. I just made your soup and I did not have polenta, nor did I see the note below about how you could sub brown rice. So I just added dry corn meal instead, and it came out great! It was delicious! Maybe next time I will add less than a 1/2 of cup of corn meal, because it was super thick, but I just added more liquid. Thank you for the wonderful recipe. God Bless you!

  20. Hi Kristen,
    Made this tonight for supper. This was SO SO GOOD!!! It is a recipe I will make well beyond the Daniel Fast. Blessings sister ~~ dawn

  21. Meliss Brannon says:

    Hi Kristen,
    Your recipes look very yummy! I just have a question. is cinnamon and taco seasoning part of the Daniel Fast. Im so confused after reading so many different articles. I am a very picky eater and only like so many veggies. I am on day 4 and im having a hard time. Thanks in advance for any advice!

    • Hi! Yes, cinnamon is allowed. All herbs and spices are welcome on the Daniel Fast! As far as taco seasoning, you can use if IF it doesn’t contain any restricted ingredients. I have a Taco Seasoning recipe in my book, The Ultimate Guide to the Daniel Fast, and on my website. I highly recommend it!

  22. Hi, Kristen. I just found your website. Thank you so much for the recipes and a clearer understanding of the Daniel Fast. I will remember you in prayer.

  23. Dalene Blue says:

    Hi Kristen – I haven’t made any of your recipes yet, was just informed of the Daniel Fast. Looking forward to printing recipes, but have a question – can you lose weight on this diet? That is what I am interested in in addition to my cleansing for the Lord.

    • Hi, Darlene! I’m glad you’re interested in doing the Daniel Fast. Just so you know, I have a book that will be a great help for you, The Ultimate Guide to the Daniel Fast. It contains 100+ recipes (so you don’t have to print them all!), 21 daily devotions, menus, grocery shopping lists, fasting tips, and more! Also, yes, many people do lose weight on the fast, which is an extra blessing!

  24. Great Recipe! I used quinoa instead of polenta – works great! Also, added chopped cilantro and a few squeezes of lime, which added an extra burst of deliciousness. 🙂

  25. Sarah Lane says:

    Hi Kristen,
    Just wanted to update: I’m on day 12 of the fast and it has been one of the best things for me in all respects-spiritually, physically, mentally. The Lord has been answering prayers. Again, I am so thankful for you and your ministry. Your recipes have been so helpful and so tasty! My husband has enjoyed some of them even though he has not been doing the fast. I tried this taco soup tonight and did some of the suggested substitutions since that’s what I had on hand. It was delicious! Thanks again! The Lord is definitely working in me through you! Praise God!

    • Sarah, thanks for your comments! I’m so thankful you’re being blessed by the recipes…and that your husband is enjoying them, too! May the Lord overwhelm you with His favor during the last part of your fast!

  26. Jenny Del-Rio says:

    Thank you so much for this recipe! My husband and I both love it and we will keep using this one far after we are finished with our fast! I am also one who did not see the substitution for Polenta and ended up using Corn Meal… wonderful! No need to go buy Polenta because we absolutely love it! It has been our favorite recipe by far. Thank you and may God bless you!

  27. Nonymus says:

    I’m on the Daniel Fast again (day 11.5) and I see polenta. I don’t have anything like that and was wondering if I could use corn starch? I haven’t read my cornstarch label yet but if I can’t use that what other suggestions could I use for a thickening agent if I want this to be thick?

  28. Nonymus says:

    I don’t have any polenta-never heard of it until I seen this here-and was wondering what could I use for a thickening agent that I have on hand. I have cornstarch but I haven’t read the ingredients yet and don’t know if I could use that.

  29. Making this tonight! It’s currently simmering on the stove and smells delicious! I’ve sneaked a taste hear and there and even let my 8 year old taste it. We both LOVE it and can’t wait until it’s ready! Also made the date honey and the baked oatmeal (which smelled amazing while it was baking) this afternoon. Looking forward to having that for breakfast in the morning!

    Thanks for all the great recipes!

  30. Shannon Holbrook says:

    This is such a great soup! My 5 & 7 year old kids even loved it!

  31. Debbie Santiago says:

    This was sooooooooo good!!
    I sautee’d Sofrito along with the onions. Used water, didn’t have veggie broth. Added a little bit of Adobo on top of the taco seasonings. Used the Success Rice Brown Rice. Used Pink Beans instead of black. Oh this was good…even my husband enjoyed it!!! We’re looking to see what we have for dinner tomorrow!!!

    Sofrito: Cilantro, onions, garlic, green and red peppers – in a blender…put in a jar in the fridge for cooking.

  32. Victoria E says:

    I just made it and it smells devine I can’t wait for my first bite

  33. Made this today and it was sooo good I used brown rice and cooked it right into the soup in gonna share with my grandparents. Your website has been so helpful!

  34. Vivian Wright says:

    Hello Kristen, Thank you for another great recipe. The taco soup was great! Our fast is coming to an end in seven days, but you have been a blessing on this journey!! Thank you! May God continue blessing you.

    • Hi, Vivian! Thanks so much for your kind words and encouragement. I’m so thankful you began the year in prayer and fasting. May the Lord continue to fill you with His power and peace as you trust in Him!

  35. Hi Kristen,

    I see you say to substitute the polenta with brown rice. Do you use cooked brown rice or uncooked brown rice?

  36. Chris Jackson says:

    Made the taco soup recipe last night ( used brown rice ) it was simply a blessing.
    I was raised Baptist and until 4 years ago had never fasted for any season or even understood lint except it was predominantly a Jewish/ Catholic tradition.
    The first year the church was following the lead of our then pastor on a 20 day Daniel fast, of which I had no idea of what it was all about except that the church body jumped on board and it soon took on ( at least for me ) an air of nothing more than a fad-diet, which somehow felt wrong to me. So I devoted the whole next year to studying Daniel fast / ash Wed./ lint and the whole idea of what fasting was really supposed to be about, after all my walk with JESUS is about honoring HIM in all I do and growth as well as drawing closer to HIM who saved me.
    My third year in I was actually excited about honoring the Lord in this fashion. So I started off the year (2015) by praying and submitting my plans to the HOLY SPIRIT that on ash Wed. I was going to do the Daniel fast from then until Easter and my prayer to JESUS that this act of honoring HIM would help me to grow in the spirit, to draw closer to HIM, to know HIM more and how my life can better serve HIM.
    I am happy to report that in those 47 days I grew more spiritually than ever before and GOD blessed me for my humble and obedient gift of rememberance and gratitude for HIS sacrifice for me. This is why I am again in the middle of using this time of fasting to draw closer to JESUS and for spiritual growth that I will become an elegible tool for HIM to use to shine more light in this dark world.
    This web site has been nothing short of a blessing and wanted to thank you for you ministry in providing this resource, THANK YOU!!!
    The taco soup was hearty and delicious, excellent choice!!!

    • I’m so glad you liked the soup! Thank you for sharing how the Lord has been working in your life. It’s exciting to hear how you’re growing spiritually. May God continue to fill you with His power and peace this year as you trust in Him!

  37. Mary Jammerman says:

    I know the DF doesn’t count calories, however, I was wondering if anyone had figured out the various content (carbs, fats, sugar, calories, etc) for this delicious soup. It is a staple in our house even when we’re not adhering to the DF!
    Thanks, Mary

    • Hi, Mary! Some of my newer recipes have nutritional information listed, but this one doesn’t. But you can easily figure out the calories per serving by plugging the ingredients into an online program. There are several free programs that allow you to calculate recipes that way. I’m glad you enjoyed the soup! 🙂

  38. deborah richardson says:

    Hi Kristen. Love your soup recipes. My question is, Are canned foods really good to use in cooking? I know its faster. Is it the best way to go for us.

    • Hi, Deborah! Great question. When possible, you should make your own soups on the Daniel Fast. First, it’s more economical. Second, the recipes make several servings, so you can eat on it for days! Third, canned products (even the best ones) are usually high in sodium. But, when in a pinch, you can have a can or two of soup on hand to use during the fast. The only problem is that most soups are NOT Daniel Fast friendly. I know one brand, Amy’s, has a couple of flavors of soup that are acceptable (Chunky Vegetable, Organic Lentil, and Split Pea. You need to read the ingredients to be sure. Canned soups should not contain yeast, added sugar, vinegar, dairy, or milk/cream. I hope this information helps!

  39. Elna McMasters says:

    Am I missing something? Where is the printer friendly button?

    • Hi! Some of my older recipes don’t have a printer button. But you can copy and paste the recipe in Word (or similar) program. Then you’ll be able to print.